Warm-up: DOTS / Agility Dynamic Stretch
Strength: Pause Front Squat
L1: 65% 3×1 75% 3×1 85% 2×1 90% 1×2
WOD: DOG FIGHT
With a Partner for Time:
Run 800m Row 800m
Run 400m Row 400m
Run 200m Row 200m
Run 400m Row 400m
Run 800m Row 800m
Each partner must run at least one leg of the WOD.
The matching lengths must be started at the same time by both partners.
If you finish the Row or the Run ahead of your partner you have earned a little rest time.
Time Cap 30 min.
Icing: Barbell Crush the Thighs and Hammys and if you are tuff enuff your calves. 