Warm-up – Jog 3 Min then 2 rounds of 15 Squat, 10 Plank Jacks S2S, 5 Strict Pullups. Dynamic Stretch
Strength – Deadlift/GHD Raises
65% 6+5×4
WOD: SOME BEACH
For time:
Row 1000m/750m
25 Burpee
50 Double Under
20 Burpee
40 Double Unders
10 Burpee
30 Double Under
Row 1000m/750m
Icing – HSPU Get at least 20.