Weight Vest Wednesday

Strength first though

Strength (for quality not a 7 rep max)
5X7 Strict press. no bounce whatsoever. hold at the top for 2 seconds. Bar directly above you ears, head through. This is going to be on lighter side.. make it burn.

Wod 20 Minute Amrap. (wear a vest or not)
6 Pull ups
12 Burpees
24 Squats
Run 400m