WOD

Push Press 1 rep mx 12-10-8-10-12 DB bench press push press db jump sqts

1 mile run 50 burpees 50 box jumps 50 slam balls 50 over the shoulder 1 mile run

ICON 4 (Chris Spealler)

400m run (desecned by 5) 15 Russian KB Swings 15 fronts squats (95/65) 15 high pulls (95/65)

Thrusters 2 rep mx 21-15-9 Thrusters Box Jumps

Work on OH squats: 4×12 5-1 Dead lifts (275/185) DB front squats (70/45)

Turkish Get ups: 1 rep mx 8-4-8-4 Ch to Bar Turkish get ups

200 meter run rest :30 400meter run rest 1:00 200 meter run rest :20 400 meter run Rest :30 200 meter run rest :10 400...