|a) WARM UP:
3 sets of:
** for those athletes competing in the Armoury Open, they can practice the released WODs
– pull the length of the rope, rest minimum 2 mins.
(choose heavy weight that will allow you to pull without stopping)
* every 500m (including the start and the end), 10 bench presses (at 3/4BW)
d) AFTER PARTY: