`

Warmup: 4 Rounds of

10 Pushups

20 Air Squats

10 kbs

20 DU's

+++++++++++++++++++++++++

Buy-in: 50 Calorie Row for Time

++++++++++++++++++++++++++

Strength: Sumo Deadlift 5! ~ Increasing Loads

++++++++++++++++++++++++++

WOD: 21-15-9

Deadlifts 225/155#

Ring Dips

======================================

Endurance: Meet at YMCA Pool @ 6 am

100 meter warmup

2x 50, 100, 200, 500 meters with 1/2 work rest

Comment