Warm-up (15 Min.): Row 1000m. Dynamic Stretch.
Strength (15 Min.): Strict Press/Weighted Bar Dips
3+3×1@50% 3+3×1@ 60% 3+3×1@70% 3+3×1@80%
WOD: IRISH
3 Rounds for Time:
Row 400m.
25 Games Sit-ups
15 KB Swing
Icing: Box Jump Skill Work
Warm-up (15 Min.): Row 1000m. Dynamic Stretch.
Strength (15 Min.): Strict Press/Weighted Bar Dips
3+3×1@50% 3+3×1@ 60% 3+3×1@70% 3+3×1@80%
3 Rounds for Time:
Row 400m.
25 Games Sit-ups
15 KB Swing
Icing: Box Jump Skill Work