Strength
Overhead Squat
3-3-3-1-1-1
WOD
Row 500m
10 Thrusters (95,65)
15 Box jumps
Row 400m
10 Thrusters
15 Box Jumps
Row 300m
10 Thrusters
15 Box jumps
Row 200m
10 Thrusters
15 Box Jumps
Level 2 (75,50)
Level 1 (65,35)
At Home WOD
AMRAP: 10
10 Push ups
15 Supermans
20 Hollow Rocks
25 Air Squats