DATE – Wednesday

 

Warm-up:

Gym lengths – sprint / running drills

 

Mobility:

Roll & stretch calves

25 banded good mornings

 

WOD A)

2 attempts for a fasted 5 line Suicide Sprint

 

Start behind first red tape line, sprint to first line then back, second line then back, etc… all the way to the 5th line. 2 hand touch at each turn around.

 

WOD B)

Deadlift: 5,5,3,3,1,1,1

 

(Work up to a SAFE heavy single using the prescribed rep scheme, 3 attempts at your singles only!)

 

WOD C)

Row 300-400m @ 75% (work on stroke technique)

Rest 2-3 min then:

 

1k Row for time (max effort)

 

 

Rest 3-4 mins

Run 500m @ 75% – Cool down / flush

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