Warm-up (15 min.): Row 20 Strokes 5 times with 30 seconds of rest in between each set of 20 strokes.
Row at a faster pace each set of 20 strokes. Start at a comfortable pace.
Agility. Dynamic Stretch
Strength (15 Min.): Strict Press
5/50 5/60 5/70 5/75
Box Facing Burpee Box Jump Up & Overs
WOD: VEE HAVE OUR VAYS
18 Min AMRAP
5 Burpee Box Jump Up & Overs 24/20 (face the box)
10 K2E
10 S2OH 105/75
5 Front Rack Lunges 105/75 R+L=2
Icing: 30 GHD Situps w/25#/15#