Strength
Floor Press 5x5
(If you don't have a 1 RM, Find a 1 RM and then do 1x20 @ 60%)
WOD
** morning **
Nasty Girls
3 Rounds of:
50 squats
7 Muscle-ups
10 Hang Power Cleans
**evening**
800m run
10 Lunges (95/65#)
20 Bent-over rows (95/65#)
30 Lateral jump burpees
20 Bent-over rows (95/65#)
10 Lunges (95/65#)
800m run
- use the same bar for the lunges and bent-over rows -
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