WARM UP:
750 M. Row
250 M. Easy, 250 M. Mod., 250 M. Hard
Then:
Mobilize
SKILL:
3 x 60 Sec. Weighted Planks
*Rest :30 Sec.
LIFT:
Dead Lift
2 @ 88% (Work up to)
4 x 3 @ 72% (Touch and Go)
WOD:
“TRACK & FIELD”
15 Minute Cap
Part A:
For Time
1600 M. Row
800 M. Run
Part B:
In remaining time max reps of:
Wall ball (20/14) (16/10) (14/6)
*Score equals time for Part A and Reps for Part B.
POST WOD:
Roll & Stretch
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