Elite members WOD:
Shoulder Press - Build up to medium load and perform sets of 4 till failure.
Seated Shoulder press for reps - sit on ground wiht feet together in front. Perform max reps whit an empty bar. 2 sets.
Choose a tennis ball that is 1 foot over max reach and complete 5 rounds for time of: 50 Jump and touch to tennis ball 40 Squats 30 Sit-ups 20-Push-ups 10 Pull-ups
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All paleo and all ripped.