WOD
[A] Push Press
3-3-3-3-3

[B] Tabata Pushup
8 intervals of 20 sec work/ 10 sec rest
Score is lowest reps

[COMPETITION TRAINING]
[C] For time:
10 x 250m Row
Rest 30 sec between each interval

[D] Medicine Ball GHD Situps, 6kg (4kg)
3 x 15 reps for quality

 

Photo Credit: Jay Clark

Photo Credit: Jay Clark