Warm-up: Jog to Lois Lane and Back, Agility Dynamic Stretch
Strength: Strict Press 3RM
3RM requirements:
1. No delay between repetitions.
2. No lower body movement.
3. Full extension of knees, hips and elbows for all three repetitions.
WOD: MARCO POLO
For Total Time:
Start With 400m run
Then
3 Rounds of
17 KB Tire Step-ups 70/50
17 T2B
17 Calorie Row
Then Finish With
400m run
Icing: Handstand Walking and Muscle Up Skill Work