warm up 2x
- 1 bottom up push up and 2 elbow to knee holding plank
- 10 dowel squats, keeping 3 point contact
- 10 side to side lunges keeping 3 point contact
- 200 m row
- 20 sec holds on rig
- 200 m run
1. Do Both Strength and no wod
2. 1 strength and 1 wod
3. no strength, just wod!!!
Bench Press 5 4 3 1 1 or Back Squats 5 4 3 1 1
Pick a wod
Workout: “Jackie” 1K row 50 thrusters (33/45lb)/MW 30 pull ups/rings, bands, jumps 3 rounds: 50 double under/100 SS 600 meter run/200-400 m run *one round every 5 minutes