Warm Up:PVC/Row 400m (take turns if not enough rowers), 1x10 extenders (leg kicks back at 90), hyperextensions (leg kicks back straight), plow to straddle, crunches, explosive squat straight jumps (squat, swing arms straight up, pointing toes at top of jump).
Buy in:
Deadlift warm up to 3
then DL
Push Press Warm up to 5
then PP
Strength:
Deadlift 3-3-3-3-3 go for new 3RM
Push Press: 5-5-5
WOD:
AMRAP 8 mins:
4 Pull up
8 Burpee
12 KB swings 53#/44#
Cash out: 10 bar Rollouts. Try inverted pull-ups on the rings!
All workouts will be scaled to your individual fitness level.
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