WOD
Primer
2 Rounds
6ea/side Box Blast Offs
10 Alt Birddog on Bench
then
200m Jog (last round only)
Strength/Speed
8X50M Sprint
*rest walking back to start line
Conditioning
3 Rounds for Time:
18 Deadlifts (135/95)
14 Burpees Over the Bar
300M Run
*DL weight should be 40% of 1RM or less