Strength
Bench Press 5×3 (90% of 1RM)
Conditioning
10-20-30 Reps
Burpee/Toe to Bar
KB Swings 88/53lb
720′ Shuttle Run after each Round (12 Laps inside Rage)
WOD Notes: Burpee should be performed under pull-up rig, so that you can jump right into the toe to bar. The shuttle runs will start on the wall where pull-up rig is and go to the opposite side where rowers are. You must touch the walls each lap.
5pm class