WOD

Warmup 500m Row 30 GHD Back Extensions Skin the Cat 1:00m Plank x 2 Foam Roll Skill

Shoulder press 1 x 8 @ 65% 1 x 6 @ 70% 1 x 4 @ 80% 1 x 4 @ 85%

WOD Open workout 13.4 Complete as many reps as possible in 7 minutes of: 3 Clean and jerk, 135#(95#) 3 Toes to bar 6 Clean and jerk, 135#(95#) 6 Toes to bar 9 Clean and jerk, 135#(95#) 9 Toes to bar 12 Clean and jerk, 135#(95#) 12 Toes to bar 15 Clean and jerk, 135#(95#) 15 Toes to bar. . . *Continue adding 3 reps to each round.

Challenge WOD Complete the following

50 Box Jumps 500m row

50 box jumps