Happy Birthday Rom! We hope you enjoy your day.
WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingos
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
LIFT:
4 Min. Cap
Find a new 1RM Strict Press
4 Min. Cap
Find a new 1RM Push Press
4 Min. Cap
Find a new 1RM Push Jerk
WOD: (Oxidative Test)
“5K ROW”
For Time:
5K Row
FIT
LIFT: (Press Strength Endurance Test)
Strict Press
*Build to a 10 Rep Max.
WOD: (Oxidative Test)
“5K ROW”
For Time:
5K Row
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