Nice job on the team WOD yesterday. Really impressive numbers. I was most impressed with the speed you were able to keep throughout. Almost everyone sprinted over a mile as a team with change of direction and heavy deadlifts.
Wednesday WOD – Max Effort on Shoulder Press for 5 sets of 3. Work at 75 to 80% of max.
WOD – 12-9-6-3 of KB Thruster/ KB Swing 55-35lbs. Right Arm through both exercises and then left arm through both before moving to lower number.