Thursday

MAX EFFORT
Shoulder press 3,3,3+



WOD
Row 1000m
3 rounds of
21 kettlebell swings 55/35lb
16 push ups (alternating with one hand elevated during the repetition)*

*one hand will be on a "45lb bumper" while the other is flat on the floor, you then have to lower your chest even with bumper. (Honesty to yourself plays a part in this exercise) Then you will switch sides by walking with your hands to opposite side of bumper and begin next repetition, only the first rep may be started without walking to the other side. All reps after beginning the round must have a 'walk over'.... Full explanation to be demonstrated.