Mark doing it over!!!
Warm-up, (15min): 2 Rounds of KB Warm-up. Dynamic Stretch
Strength, (15 min.): Strict Press / Strict Pull-ups
(10+5)4
Keep Press wt. manageable.
WOD: McHALES NAVY
For time with a partner:
250 Calorie Row
During the row one partner will do other work to knock time off the final score.
0 to 50 Calories > Push-ups
51 to 100 Calories > Toes 2 Bar
101 to 150 Calories > KB Swings 55/45
151 to 200 Calories > Wallball 20/14
201 to 250 Calories > Box Jumps 24/20
Subtract 1 second for each rep completed.
Partners can switch positions whenever they like.
Icing: Thread the Needle 1 min. ES > Twisted Cross 1 min ES > Sumo Squat 2 min.