a) WARM UP:
3 Rounds:
Then grab a bar and start warming up for some squats.
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b) STRENGTH:
OTM x 10 (5 Rounds):
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c) WOD:
In a 4:00 Window:
Rest 4:00 In a 4:00 Window:
Rest 4:00 In a 4:00 Window:
*1 the weight changes each round **2 scale for run, if injured, is a 500 m row
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d) ACCESSORY WORK:
5 rounds:
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e) POST-WOD RECOVERY:
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