:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Shoulder Press
5 Reps @ 75 %
3 Reps @ 85 %
1 Rep or more @ 95 %
Conditioning Work
3 Rounds for time of
25 Wall Balls 20M/14W
25 Power Snatch 95M/65W
rest 5 mins
3 x 40 yard Sprints @ 80% (approx 1 minute rest between)
:endwod:
Prison Walks (CrossFit Football Warm Up)
