Warm Up
A) 3 Rounds:
– 200m run or row
– 10 Dumbbell Push Press
– 10 Knee Raises
– 1 minute plank
B) 3 Rounds:
– 5 Strict press (Bar or Sandbag)
– 5 Box Jumps or Step-ups
– 20 Double Unders or 40 singles
WOD
1,000m row buy-in
then…
3 rounds:
– 21 Deadlift (#155-95) or Sandbag
– 15 Burpees
– 9 Push Jerks (#155-95) or Sandbag