Warm Up
Row 500m
3 Rounds
1 x Rope Climb
15 x Sit Ups
10 x Good Mornings (20/15)
Strength:
Deadlift
5-5-5-5-5 Est new 5rm
Wod
4rds
run 800m
rd1 24x KB snatch
rd2 20x snatch
rd3 16x snatch
rd4 12x snatch @32/24
Cool Down:
Stretch
Row 500m
3 Rounds
1 x Rope Climb
15 x Sit Ups
10 x Good Mornings (20/15)
Strength:
Deadlift
5-5-5-5-5 Est new 5rm
Wod
4rds
run 800m
rd1 24x KB snatch
rd2 20x snatch
rd3 16x snatch
rd4 12x snatch @32/24
Cool Down:
Stretch
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