|teaching the set up!!|
Warm Up: 3 Rounds: Row 250m, 5x pull ups, 10x push ups, 15x air squats, stretch of your choice.
W.O.D.: Complete 10 rounds for time of the following...
2x snatch (85% 1 RM)
1x rope climb
1x prowler push (Heavy)
Extra Credit: 1x mile sprint @ threshold pace.
Durability: 3 Rounds: 10x toes 2 bar, 60 sec farmers carry (AHAP), 10x seated russian twist (25#/15#), 10x WTD back extensions.