BRUCE knows running.
WARM-UP:
Run or Row 800m
2 Rounds of Cindy
Dynamic Stretch
STRENGTH:
1 Round Clean Warm-up
(3)3 Hang Power Clean
(3)3 Front Squat (OTG)
(3)3 Squat Clean
WOD: BEFORE YOU KNOW IT
For Time:
800m Run/Row
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run/Row
15 Pull-Ups
30 Push-Ups
50 Air Squats
200m Run/Row
5 Pull-Ups
10 Push-Ups
25 Air Squats
30 min. Time Cap
ICING:
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)