Remember to check out the Stand Firm 30 Challenge on the Home Page.
Click on the Stand Firm 30 which is on the banner, then click on more info and you will see the rules of the challenge.
Think about this……..Do you have TWO OARS IN THE WATER?
Warm-up: 3 rounds of 10 Grasshopper, 10 Good Morning w/bar, 10 Active Shoulder Swings. Stretch
Strength: Deadlift/ WT. Pull-ups
75% 3+3×1 80% 3×3+1 85% 4+4×2
WOD: THIS SHOULD BE EASY
12 Min AMRAP
5 Burpee
10 Pullup
15 Wallball
Icing: 2 max effort Double Unders or Double Under Skill Work