19-Mar-18

A.

Warm Up: 3 Rds For Quality

100m Row Sprint Start

15 Sit Ups

4 Turkish Get-Ups

B.

Conditioning: Row

500m Test

C.

WOD: For Time (rest included)

40 Push Ups

80 DU’s

40 KBS

-Rest 1 Minute

30 Push Ups

60 DU’s

30 KBS

-Rest 1 Minute

20 Push Ups

40 DU’s

20 KBS

-Rest 1 Minute

10 Push Ups

20 DU’s

10 KBS

D.

Cool Down: Pattern Reset

2 Rds For Quality

10 Air Squats

5 Good Mornings

3 Strict Pull Ups

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