FRIDAY

Strength Development:

Push Press

5 sets @ 2 minutes

·    4 Push Press/Set

·    Focus on technique

Hero WOD

“Nookie”

Richard Nookie Darnell

(British Navy)

Died 08/12/2004 in a helicopter crash

AMRAP in 20 Minutes:

·   7 Squat Cleans (RX 40/30 Kg)

·   7 Push Presses

·   7 Back Squats

·   200 meter run