Strength
Weighted Pull-up
3-3-3-3-3
Between sets complete 10 good quality ring rows
*If you cannot do strict pull-ups, try for sets of 3 with a band. You do not need to add weight*
WOD
4 Rounds
In 4 minutes complete:
300m sandbag run (3,2).
In the remaining time accumulate as many calories on the rower as possible.
1 minute Rest
Level 1- 200m sandbag run (2,1)
At Home WOD
“12.1 Open WOD Re-Test”
7 Min AMRAP
Max Burpees to 6″ above max reach