warm up
200m run
2x then...
15 dynamic toe touches
75 unbroken squats
then...
-warm up to WOD weight
WOD
8 deathlifts (225lbs/185lbs)
8 toes to bar
8 rounds
POST ROUNDS TO COMMENTS
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**ALL EXTRA CREDIT IS OPTIONAL**
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Olympic
Split Snatch
8 sets x 1 rep
*listen to your body, go as heavy as your body will allow
Split Snatch
8 sets x 1 rep
*listen to your body, go as heavy as your body will allow
Endurance
100m sprint
:30 seconds rest
200m sprint
1 minute rest
5x
Row
2000m row
Swim
800m
A.F.A.P (As Fast As Possible)
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