Pre WOD
Four sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Up x 4-6 reps
Rest 90 seconds
WOD
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
Pre WOD
Four sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Up x 4-6 reps
Rest 90 seconds
WOD
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
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