8:15….Nuff Said.
Warm-up:
2 rounds of 10 Each
Partner Wallball, Side Toss, Sit-up
Dynamic Stretch
Strength:
Ring Dips / GHD Sit-ups
(10+15)4
Add weight for each exersize if possible.
WOD: FIRE ALARM RUN
For Time:
3 Rounds Bergeron Beep Test
600m Run
3 Rounds Bergeron Beep Test
600m Run
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
Icing:
KOT – Tibialus Raise 20 Reps
KOT – Straight Leg Calf Raise 20 Reps