SEPT 13 & 14

SEPT 13

For Time:

50 Reps DB Shoulder to Overhead

Run 400 Meters

SEPT 14

15 Min AMRAP

5 Dips rings or box or rig

7 Pull Ups (beginners modify to banded pull ups or 14 alt shoulder taps from plank position)

9 Box Jumps 24/20