Warmup
Run 400m
3x 1 min Weighted Plank
3x 10 GHD Back Ext
3x15 Perfect Air Squats
Strength
5x Max Reps of Tempo One Arm Bent Over DB Row
*Full speed up, 5 sec pause, 10 sec down
WOD - The Dating Game
Your Choice:
Diane, Jackie or Mary
Diane
21-15-9
Deadlifts (225/155)
HSPU
Jackie
1k Row
50 Thrusters (45/35)
30 Pullups
Mary
20 min AMRAP
5 HSPU
10 Pistols
15 Pullups
REC
Run 400m w/ Sandbag