8/21 WOD

CrossFit Coal – CrossFit

Weightlifting

Shoulder Press (10-10-10-10)

3 Sec Decent every press.

Metcon

Metcon (No Measure)

3 rounds:

10 Arnold Press is

12 Banded Face Pulls

10 Barbell Rows

12 Band Pull Aparts

16 Alt. DB Curls (8 ea arm)

10 Hollow Rocks
Use weight and bands are your choice