Warm-up (15 min.): Row 300m. Then Row 30 Sec. at 80% effort followed by 30 seconds at 40% effort for 5 Rounds. Dynamic Stretch
Strength (15 Min.): Strict Press
15 Min to determine 1 RM
WOD: HALEY’S REVENGE
For Time:
400m Sprint (ACE Sign)
17 Thrusters 115/85
200m Sprint (Pearl Dragon Sign)
17 Thrusters
100 Double Unders
17 Thrusters
Icing: Triple Under Practice and Mobility.