WOD 9/9

WARM UP: Run 200m or Row 250m
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

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:Strength
OHS- 5-5-5
Then:
5rds for Time of
200m- Row
11- Ring Dips
10m- Overhead Walking Lunge #45/#65

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