With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
For time 15, 10 and 5 rep rounds of:
Push ups (Knee, box or wall push-ups as indicated by ability)
If you have an olympic bar, use it with no plates loaded. If not, use a real shovel. 24″ barrier.
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