Warm up
4 rounds
run/row 200m
5 T raises (5/8lbs)
5 I raises (5/8 lbs)
5 squats
strength: Turkish getup
6 on each side
build up to a challenging weight
WOD
3 rounds
5 devil press (15-25 lbs DB)
10 push ups
30 mountain climbers
100m sprint
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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