Warmup
Run 400m
3x5 Strict Pullups
3x10 Russian Swings
3xMax Time in the top of a ring dip
Strength
Max sled pushes in 5 min. You choose the weight.
WOD
4 Rounds
Row 500m
30 KB Swings (1.5/1)
30 Wall Balls (20/14)
Warmup
Run 400m
3x5 Strict Pullups
3x10 Russian Swings
3xMax Time in the top of a ring dip
Strength
Max sled pushes in 5 min. You choose the weight.
WOD
4 Rounds
Row 500m
30 KB Swings (1.5/1)
30 Wall Balls (20/14)