WARM-UP
2 ROUNDS
200m Jog
10 Up-Downs*
5 Up-Dog to Down-Dog (Pike)
10 Alt. Deadbugs
2 ROUNDS
100m Run
10 Bar-facing Up-Downs
5 Empty Barbell Cuban Presses
10 Alt. Bird Dogs
STRENGTH
5 SETS*
2 Push Press
+
3 Push Jerks
*Start Moderate and build to a Moderate-Heavy weight.
WOD
AMRAP 13
200m Run
10 Bar Facing Burpees
10 Shoulder to Overhead (135/95)|(95/65)
Leave a Reply