Wednesday, January 15th

Warm-up 3x
10 Pulls on Rower
8 Push-ups
6 KB Upright Row
4 Bird Dogs
Strength
1 RM Bench Press (Neutral Grip)
WOD-3 RFT
20 Decline Push-Ups (feet on 20″ box for guys/ bench for ladies)
20 Wall Balls (20/14)
20 KB Swings (53/35)
20 Med Ball Sit Ups (20/14)
(18Min Cap)