STRENGTH & SKILL DAY
Strength: 3x500 M Row with arms only, 1:1 work-rest
Challenge: It's a surprise. Gotta be in class for this one.
WOD: "Strictly Speaking"
21-15-9
Sumo Deadlift (255/185)
Strict Chest-To-Bar Pull Ups
All out 400 Meter sprint (There should be no pacing for this part)
Rest 90 seconds between rounds
REC: 5 minutes of light jogging on the track