.

General Warm Up

Extended Warm Up: Row 1000 Meters


Strength: Front Squat, Work Thru 5 Sets Of 5 Reps Increasing Load To Build To 2 Sets Of a Heavy Triple X 2
Then
Strict Shoulder Press, Work Thru 3 Sets at 10 Reps Increasing Load To 5 Reps Increasing Load TO Build To 2 Sets Of a Heavy 5 rep.



WOD: Tabata 8 Rounds Of
20 Sec Work Squat Clean 135/95
Rest 10 Sec
20 Sec Work Ring Dips
Rest 10 Sec
20 Sec Work Hollow Rock Hold
Rest 10 Sec