Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Push press
6 x 6 @ 70%
WOD
10 RFT
5 burpees
10 dumbbell snatches 30/20
Post
5 mins. plank, athlete's choice
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Push press
6 x 6 @ 70%
WOD
10 RFT
5 burpees
10 dumbbell snatches 30/20
Post
5 mins. plank, athlete's choice