Pre WOD

Push Press

3-3-3

Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

Workout of the Day

50/40 Cal Bike
50 Up-Downs

Post WOD

1K row with a partner for time

P1: 250 row

P2: double KB front rack hold