.

Pre WOD/Sill Work
Row 1000 Meters
100 Double Unders
Run 2 X around the building = 380 Meters

Strength:
Bench Press 3 Sets X 5 Reps ( Start your 3x5 at 70% of your max.)



WOD: 10-9-8-7-6-5-4-3-2-1
Med Ball Cleans 20# (14#)
SDHP 95# (65#)
Ring Rows