3 Sept 2015

Warm up:
Dynamic shoulder warm up (tea cups, inchworm, scap, wall walks etc)  (10 mins)

Strength:  In 10 minutes, work up to heaviest 3RM possible of:
Bench Press

WOD:
Compare to Dec 2 2014

For time:
Row, 2 km
50 Wall Balls, 20 lbs
Row, 1 km
35 Wall Balls, 20 lbs
Row, 500 m
20 Wall Balls, 20 lbs

Silvers:
Roll Out
Core/Shoulder stability and activation

Bench Press:  3 x 5 work up to heavy last set

WOD:
Run 400 m
30  Kettlebell swings
Run 200 m
20 kettlebell swings
Run 100 m
10 Kettlebell swings