WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD

25-15-10 of:
Thruster (M=115#/W=75#)
Ball Slams (M=20#/W=14#)
V-twist (M=20#/W=14#)

* On the V-Twist. Make sure the legs stay straight and tap the ball on both sides of the body

SWOD

Apprentice/Craftsman:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM

Expert: Rest

Elite:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM

EWOD