Pre WOD
Take 15 minutes to find your heaviest 1 rep press, then..
EMOM for 8 minutes complete
1 press @ 70%
2 push press
3 push jerks
Workout of the Day
Thursday
3 rounds for cal/reps
1:00 row for calories
1:00 box jumps (24/20)
1:00 10 meter shuttle sprints
1:00 rest
CF Cardio WOD
2 X 200 meter, :45 rest
15 X 100 meter sprint / 100 meter walk