Warm-up: KB Warm-up. Dynamic Stretch
Strength: Deadlift
3 Reps EMOM for 7 min. @ 70%
L2: 60%
L3: WAW
WOD: ONLY ONE WORD TO DESCRIBE IT
For Time:
Row or Run 1610m
100 Burpee
You have the option of doing the Burpees ahead of the row/run.
30 min time cap.
Icing: 25 GHD Hip Extension 25 GHD Back Extention