WOD:

1) AQAP:

1000m Row

50 Deadlifts 155/105

50 Thrusters 65/45

50 Box Jumps 24/20

50 Burpees

50/side Overhead Walking Lunges 25/15

100 Double-unders

Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) GHD Sit-ups: 3 sets of 15-30 reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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