Basics:
Movement of the Day: Overhead Squats
WOD
21-15-9
- Air Squats
- Push-ups
- Ab Mat Sit-ups
CrossFit:
Strength: Bench Press: 5-3-1-1-1
WOD
21-15-9
- OHS (95/65)
- Hand Release Push-ups
- Shuttle Run (6 lengths of turf 1st round, 4 lengths the 2nd round, 2 lengths for the 3rd)
“Chris Bannister, USMC. 50 L-pull-ups for time. Six days after stepping on an IED”
That kicks ass!!! What’s YOUR excuse???????
