Warm-up – Row 1000m., DS, Agility
Strength: Strict Press/Push Press
60% 4+4×1 65% 4+4×1 70 % 4+4×1
Some hints on improving your Burpee.
WOD: AMERICAN GRAFFETII
For Time:
Row 500m.
10 rounds of
5 Pullups
5 HR Push-ups
Rest 2 Min.
10 Rounds of
5 Burpee
5 Box Jumps
Row 500m.
Compare to 7.11.14
Icing: Muscle up skill work. Negatives and transition work.