OFP 11 Beta

4 WOD

WOD 1: 3RFT 10 Reps each

Jump Squats
Barbell Shrug 200#
Med Ball Throw Downs w/ 16# ball

3:38

WOD 2: 3RFT 10 Reps each

Seated Cable row @ 150#
DB Shoulder Press @ 40#E
Med Ball Wall Taps x 20

3:22

WOD 3: 3RFT 10 Reps each

Box jumps on two stacked tractor tires
Med Ball Push Ups
Cable Rope Crunches

7:00

WOD 4: 3RFT 10 Reps each

Tricep rope push-down @ 120-150#
Alt. DB Curl @35-40#E
Slow Bicycle Crunch

4:40

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