|end result of a great dip drive and drive under!|
1. fs: 80%x3 reps x 10 sets.
2. bs: 70%x3 x 3 sets.
3. sit ups. 75 weighted sit ups
4. 30 chin ups.
Warm Up: Run 400m, then 3 rounds of the following...
25m high knees
25m butt kicks
25m broad jumps
Stretch of your choice
W.O.D.: Complete the following for time...
100x Sledge strikes
100x Wall balls (20#/12#)
100x Pull ups
Extra Credit: 30x Weighted pull ups (AHAP)
Durability: 50x Weighted sit ups (45#/25#), 50x Good morning (45#)