WARM UP
Row 500 meters 2 Burpees for any meter above or below 500
4 Corners 2 rounds of:
8 Slam Balls
8 Med Ball Cleans
8 V Ups
8 DB Snatch
Lunge between corners
Dynamic Stretch
STRENGTH
Strict Press
Warm up Set
Each set at tempo 3 seconds to full extension
(4)6 Max effort hold on the last rep
WOD
Task Priority=4 Time
10-9-8-7-6-5-4-3-2-1 Pull Ups
20-18-16-14-12-10-8-6-4-2 Push Ups
30-27-24-21-18-15-12-9-6-3 Air Squats
ICING
Tabata Hand Stand Holds/Plank
Reverse Step Ups
