.

General Warm Up


Run 1600 Meters


Strength: Back Squat
30 Reps 135/95
20 Reps 225/155
10 Reps 315/215
20
30
Modify as necessary. 30%-50%-70%


WOD:For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Post: 50 GHD's