WARM-UP
2 SETS
100m Run + 10 Plate Ground To Overhead
150m/125m Row + 10 Cossack Squats
8/6 Cal Bike + 10 Alternating Lunges
STRENGTH
3 SETS
5/5 Plate Around the World
:45/:45 Single Arm Plate Waiter hold
20 Banded Lat Push Downs (Straight Arms)
WOD
FOR TIME
50 Plate Overhead Alt. Lunges (45/25)
1000m Row
50 Plate Bear Hug Alt. Lunges
800m Run
50 Plate Overhead Alt. Lunges
50/40 Cal Bike
50 Plate Bear Hug Alt. Lunges
Leave a Reply