WARMUP

CORE –

50 hanging flutter kicks

STRENGTH

Deadlifts

3@ 70%- 1@75%

3@75%-1@80%

3@80%-1@85%

Take 10 min and build to a heavy !

WOD

For Time:RX

1 Mile Run

50 DB Snatches (50/35)

400 Meter Wreckbag Run (50/35)

20 Pull-ups

15 Burpee Box Jump Overs (24/20)

WOD

For Time:RX+

1 Mile Run

50 DB Snatches (70/50)

400 Meter Wreckbag Run (50/35)

20 Bar Muscle-Ups

15 Burpee Box Jump Overs (30″/24″)