Warm Up:2:00 run/row/bike Dynamic warm up from coach for 5-8 minutes

Mobility: 20 wall slides 10 push ups :45 banded lat stretch each side

Primer: 3 sets of 12 single arm DB presses (6 each side) -pick weight for UB reps 3 sets of 12 parallel ring rows- get feet up on a box and row rings to your sternum- scale to no box with feet on ground.


WOD For Time 40 DUs or 120 singles 800m Run with sandbag- 50/35# 80 Flutter kicks- left + right leg= 1 800m Run with sandbag 40 DUs or 120 singles