Prime

Warm-Up
500m SLOW Row
3 Rnds ~
10 KB Swings
7 Slow Air Squats
3 Inchworms
------
500m Row (Mod pace)

PUSH PRESS
4 x 6 (across) work for an easy to moderate wt...this will increase in next few weeks

AUX Work
5 Sets (not for time)
10 Bar Dips
10 Horizontal Pull Ups
~ work for STRICT movement...this is strength work folks...

OPTIMUS PRIME (v.2)
AMRAP in 7min:
Wall Balls
* 7 x Deadlift (225/155) every minute on the minute...begin with DL @ 0:00!!!
(6 total rounds of DL)
Score is TOTAL Wall Balls!!!

tb ~ 145# / 66 WB's (185# DL / 14-10-12-10-10-6-6-8)

Thursday PRIMERS
Stan ~ 112 (21-15-15-15-15-15-16) (185# DL)
Daliege ~ 113 (25-20-15-15-13-13-12) 185# DL)