Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Deadlift
6 x 3
Build to 80%
WOD
For time:
200m run
3 rounds
20 wall balls
10 knees to elbows
200m run
Post
3 x 25 ring hold leg lifts
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Deadlift
6 x 3
Build to 80%
WOD
For time:
200m run
3 rounds
20 wall balls
10 knees to elbows
200m run
Post
3 x 25 ring hold leg lifts