WOD 8/3

WARM UP:Row 250 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD:
Shoulder Press 5-5-5

Then..

Tabata Kettlebell Swings 55/35
and
Tabata Push-ups

Tabata = 20 seconds of work and 10 seconds of rest for 8 rounds and keep track of all your rounds!

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