1. Warm up/mobilize
2. Strength
40m sled pulls (3-5 attempts for max weight)
3. WOD
Endurance:
3RFT
15 T2B
15 Burpees
Then
1500m Row (sub 1250m run if not enough rowers)
Then
3RFT
20 Ring Rows
20 Box Jumps (24/21)
CF:
Fight Gone Bad
total reps from 3 rounds,
1 min on each exercise of:
1. Wall Ball 20/14
2. SDHP 35/25
3. Box Jump 24”/20”
4. Push Press 35/25
5. Row (Cal)
6. Rest
4. Recovery
Glute Stretch