Row 300m
Spend 5 mins relaxing in the bottom of squat position
Double-Under Practice 3 mins
Spend 5 mins relaxing in the bottom of squat position
Double-Under Practice 3 mins
Dynamic Warm-up
WODs:
Strength:
Press: 45% x 5, 55% x 5, 65% x 5
Squat Clean Technique- Light: 5 x 3
Squat Clean Technique- Light: 5 x 3
MetCon:
6 RFT:
1 Stone Carry 90#, 50m (25m out/back)
30 Sit-Ups
1 Stone Carry 90#, 50m (25m out/back)
30 Sit-Ups
Endurance:
Run or Row 20 mins at 85% effort, for distance.
Run or Row 20 mins at 85% effort, for distance.
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