Let’s, everybody, get your goals up on the door in the next couple weeks. 2 goals for something you want to have happen in the box and 1 goal for something you want to accomplish outside the box. Goals need to be SPECIFIC, MEASURABLE, ATTAINABLE and REASONABLE.
Warm-up: 3 Rounds of Row 15 Calories, 10 KB Swing, 10 KB SDLHP, 10 Sit-ups. Dynamic Stretch
Strength: Front Squat
5 sprints
10/40 6/50 4/60 3/70 1-1-1-1-1
WOD: NURSE RATCHED
For total time:
6 Rounds
5 C2B Pull-up
5 Burpee
Row 500m.
21-15-9 reps of
SDLHP 75/45
OH Squat 75/45
Row 500m.
Compare to 1.11.16
Icing: Airplane to 25 and back