Black Ops

Strength
Bench- Work up to reach 1 Rep Max
WOD-
3 Rds
7 Push Press 155/115
7 Muscle Ups
then
3 Rds
21 Wall Balls 20/14
21 Toes to bar
then
100′ Farmers Carry 100/53
25 Burpee Box jumps
100′ Farmers Carry 100/53
Very similar to the Regionals workout. Work hard and end the week right.