Sept 27th WOD

Warm Up:

Shoulder Complex

3 Rds

10 DB Front Raise

10 DB Lateral Raises

10 DB Shoulder Press

Strength: Close grip Bench Press 5x1 @90%

DB Kick Back 3x12

DB Pull Over 3x12

Conditioning: 3rds

15 Thrusters (95/65)

200 m Run

15 Push Ups