Warmup: ROM, dynamic stretches, :30 jumping jacks, 10 bar rows
Strength: Bent Over Row
Warmup to 65% 5 x 1 build up to a heavy single
WOD:
Run 200m
5 rounds:
:30 max rep Alt one-arm KB Snatch, :30 rest
Run 400m
5 rounds:
:30 max rep pushups, :30 rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; handstand; ring)
Run 200m
Cooldown: Roll out and stretch
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