Monday Oct 20th WOD

Strength: Shoulder Press

4x3 @ 90 % of 1Rm

DB lateral Raises 3x10

DB rear Delt Rows 3x10

Conditioning: 15min AMrap

200m Run

24 KBS (55/35)

16 Push Press (135/85)(115/75)

8 Strict or Kipping Pull Ups

Rx+ 4 Bar Muscle Ups