Warm-up (15 min.): Row 750m. Dynamic Stretch. Sprints
Strength (15 Min.): Back Squat
15 Min to determine 1RM
WOD: SMASH IT
For Time:
Run 800m
30 Wallball 20/14
5 Muscle-up
Run 400m
30 Slamball 40/30
5 Muscle-up
Run 200m
30 K2E
5 Muscle-up
Run 100m
Icing: Barbell smash Quads and Hammies.