CrossFit

Strength
Filly Press [Video]
Complete 3 sets of 10 Standing Filly Press reps per arm.

Strict Pull-ups [Video]
Complete 3 sets of 10 Strict Pull-ups (Weighted PUs for Rx+)

Conditioning
”Weight Vest Wednesday”
For Time:
Run 800 meters
50 Push-ups
100 Step-ups (24”/20”)
50 Push-ups
Run 800 meters

Bootcamp

15 MIN:
10 pullups/RR
5 man makers
10 knee raises
5 Around the Worlds w/plate
2 lengths of famers carry

*2 min rest

15 MIN:
10 pullups/ring rows
5 manmakers
10 knee raises
5 Around the Worlds w/plate
2 length sled push