Strength:
-Weighted pull-ups build to a 3rm-Start From The Dead Hang!
-Weighted dip; build to a 3rm
- 3 x ME L sit
If you need a rest day then rest. If you want to make up a strength day that you missed or do Saturday's strength that's cool too.
WOD:
3 rounds for time of:
20 wallball sit-ups
5 X "Curtis P"- With a barbell, perform the following sequence:(95/65lbs)
-Squat Clean (from ground or hang)
-Lunge on left leg (with barbell still racked)
-Lunge on right leg (with barbell still racked)
-Push Press
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