|take off position|
have a great day!! R E S T!!!!
Warm Up: Row 500m, then junk yard dog, then Burgener warm up (clean grip).
Strength: Work up to 1 RM clean. Then back it down to 70% and perform 2 reps every minute on the minute for 10 minutes.
W.O.D.: 3 Rounds: Run 800m, 50x KB swing (24kg/16kg), 50x Wall ball (20#/12#).
Durability: 3 Rounds: 10x toes 2 bar (strict), 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light)