WOD

Weightlifting Program Posted on the Board:
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2KB Alternating Mil-Press: 10-20 Total Reps
Deadlift-4-6 Reps @75%-80%
Sled Push(25# Plates Each Side) 140ft

x4 Rounds, Then,

Ring Dips-10-15 Reps
2KB Bent Rows-15

x3 Rounds:
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Assault Bike Cal
1 Arm DB Thruster    >10-20-30-40 Reps of Each
Target Burpee

For Time: 50#-M/35#-W
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400M Run
Push Press-7(135#-M/95#-W)
Back Squat-14(135#-M/95#-W)
V-Up-21

x4 Rounds:
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Front Squat-5 (185#-M/135#-W)
Swing(A)-15(70#-M/53#-W)
Sled Push Around Bldg

x4 Rounds:
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