Warm Up (10 minutes)
800m run
Then 3 rounds
5 deadhang pull-ups
10 diamond push-ups
15 air squats
25 bandy good mornings
– Calf/hamstring stretch with band
Strength (20 minutes)
Deadlift
2-2-2-2-2
-between sets max effort ring dips
WOD
3 Rounds
7 Push-Jerks
14 Toes 2 Bar
21 WallBalls
Games- (185,125)
Regional (155,105)
Open- (135,95)