7:00am
Ascend as far as possible in 20 min:
Run (short loop)
20 Walking Lunges
10 DB Snatches (alternating)
*Start at 20/10kg DB’s and increment by 2.5kg per round.
8.00am
Surprise.
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WOD: Friday
A. Back Squat 3 x 5 (add 2.5kg to last time) B. Three rounds for max reps of: Dumbell Push Press (aim to max out at around 10-15 reps) Pull-ups (add a weight vest if you’re awesome) *Perform the Pull-ups as a superset and rest between rounds. Post loads and reps to comments.