Weightlifting
Four Sets:
Shoulder Press (4-6 reps @ 2111)
Rest 60 Seconds
Weighted Strict Pull-Ups (4-6 reps @ 21X0)
Rest 60 Seconds
Metcon (Time)
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)