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Warmup: 4 Rounds

1 dumpster dash

10 KB swings

10 KB high pulls

10 Ab Mat Situps

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Deficit Deadlift: 5x5 ~ Athlete Picks Weight

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WOD: For Time

1000 meter row

100 DU's 

75 Wall Balls 20/16#

50 DU's

25 Wall Balls 

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Endurance: meet at ECC @ 6 am

2, 3 or 4x(200, 400, 800, 400, 200) 

1:1 Work to rest

 

 

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