Shoulder press 3RM, 4RFT 400m run, 20 wall balls (20/14) 10 chest to bar pull ups 

--- 

Support this podcast: <a href="https://anchor.fm/matthew931/support" rel="payment">https://anchor.fm/matthew931/support</a>

Thursday Dec 3rd

Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete.  Support this podcast: https://anchor.fm/matthew931/support