No HUMBUG here.
WARM-UP:
4 min. Jog the Box
1/2 Tabata W/Barbell
Deadlift / S2OH / Back Squat
STRENGTH:
Barbell Z Press
(6)3 (4)3
Build to a heavy set of 4
WOD: HUMBUG
For Time:
Buy-in: 1000/750 meter Row
21-15-9
S2OH 135/95
Wt. Sit-ups 30/20 (To Rx, the ball must touch the floor beyond your toes and above your head.)
Cash-out : 1000/750 meter Row
ICING:
Tabata Bike
KOT – Nordic 10 Reps