STRENGTH/SKILL
3-4 Sets:
A1. 3 Point Row x6-8 each arm, 3111, rest 30 sec
All Groups
A2. 2KB Overhead Carry x100' for quality, rest 60 sec
All Groups
WOD
"Get on Up"
For time (20 min Cap):
800m Run
30x Burpee Pull Ups
400m Run
20x Burpee Pull Ups
200m Run
10x Burpee Pull Ups
DOMS should be fine by Monday
F: 3RFT: 400m Run + 20x Burpee
Jumping Pull Up or Ring Row
P; as Rx
S: As rx + Burpee CtB Pull Up
