MONDAY

Strength Development:

KB/DB Single Arm Push Press

6 Minute EMOM

·  1^st Min: 5 Left Arm

·  2^nd Min: 5 Right Arm

Stimulus:

· Braced core/ Engaged lats

· Strong Shoulders

WOD

For Time with a Partner:

25 minute CAP

“Yvonne”

Yvonne Zavala (41)

Struck & killed assisting a fallen motorcyclist

·   76 Air Squats

·   76 DB Push Press (2@22½/15 Kg)

·   76 Sit-ups

·   76 Wall-balls (RX 9/6 Kg)

·   76 Ball Twists

·   76 Push-ups

·   76 Kettle-bells (RX 24/16 Kg)

·   76 BD Thrusters

·   400 Meter Run Together

Stimulus:

·   break into small fast sets

·   Cycle Speed

·   Short recovery between sets

WOD

10 Rounds For Time:

·   5 Single Arm Devil’s Press (Alternating)

·   10 Sit-ups

·   15 DB/KB Front Racked Lunge Steps