WOD
Level 1
3 Sets:
- Push Press (75/45) x 10
- Farmer Carry challenging weight x 100m
- Run x 250m
- Row x 300m
- Rest 2 Minutes
*Record each set time
Level 2
3 Sets:
- Shoulder to Overhead (135/95) x 10
- Farmer Carry (70/hand, 53/hand) x 100m
- Run x 400m
- Row x 500m
- Rest 2 Minutes
*Record each set time
Core Work
3 Sets, GHD Back Extension x 10 reps, 3131 Tempo, add light weight (dumbbell, plate, etc.) if possible but keep to tempo
Scale to 3 sets of 15-20 supermans (arms and legs come off ground)
6:26; 6:33; 6:55 @. 85#
6:55, 7:15, 7:36
Total Working Time: 21:46
105# S2O
9:45, 9:?? Two rounds running 1 mile each, no row. PJ @ 75#