WOD NOTES
Push/Pull day.
Good luck and have fun.
Fitness
4 sets
DB Push press x 10
Bent over lateral raises x 12
Straight arm band pull downs x 15
Rest 60 seconds between each movement
For time
30 Calorie Row
15 Push ups
20 Calorie Row
10 Push ups
10 Calorie Row
5 Push ups
Performance
15 minutes
Build up to a heavy 3 Push press
For time:
50 Strict Pull ups
75 Hollow Rocks
25 Strict HSPU
