Warmup: ROM drills, dynamic stretches, 15 banded pull downs, 8 barbell rows Strength: Bent Over Row 10 x 3 at 85% WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders. Roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch
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