Warm-Up:
Dynamic Warm-up
WODs:
Strength:
Clean (Power or Squat): 5 x 3
Max Softball Pull-ups in 60s
Max Softball Pull-ups in 60s
MetCon:
5 RFT of:
Row 250m
10 Front Squat 135#
15 GHD Sit-Ups
20 Box Jumps 24"
*20 min time cap
Row 250m
10 Front Squat 135#
15 GHD Sit-Ups
20 Box Jumps 24"
*20 min time cap
Endurance:
For Total Time:
Run or Row: 200m, 400m, 800m, 800m, 400m, 200m, rest 1/2 completion time
For Total Time:
Run or Row: 200m, 400m, 800m, 800m, 400m, 200m, rest 1/2 completion time
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