Warm Up
400m row
Pass throughs
3x: 20 mountain climbers
10 push ups
10 jumping squats
Strength
Push press
6x6 @ 70%
WOD
10 rounds
5 pull ups
10 dumbbell snatches 20/30 (l/r=2)
5 manmakers (l/r=1)
Post
5 mins plank - athlete's choice
Warm Up
400m row
Pass throughs
3x: 20 mountain climbers
10 push ups
10 jumping squats
Strength
Push press
6x6 @ 70%
WOD
10 rounds
5 pull ups
10 dumbbell snatches 20/30 (l/r=2)
5 manmakers (l/r=1)
Post
5 mins plank - athlete's choice