Thursday- 9/16
Warm Up
Row 750M
2x
15 pull ups, 15 squats, 15 push ups
Strength:
Squats
40% x 5
50% x 5
60% x 5
WOD - Complete 6 rounds:
Max Rep Plyo Push Ups
100 yard sprints
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 60 seconds between rounds
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