WOD
Strength
5 Sets:
10 Ring Rows
5 Deadlifts (drop from the top) @ 70%
Conditioning
3 Rounds for Time:
800m run
50 DU
20 Burpees
Extra – After Metcon
5 sets
– 4 Hollow Push ups
– 2 Strict HSPU
– 4 Kippings HSPU
– 2 Strict HSPU
– 4 Hollow Push ups
Accumulate 50 Parellette Shoot throughs – feet on ground as little as possible
Bench Press: Work up to 85% and complete 3 sets of 3 reps, rest 60 sec between sets