WOD:

1) AQAP:

800m Run

80 Wall Balls 20/14

600m Run

60 Deadlifts 135/95

400m Run

40 Burpees

200m Run

20 Shoulder-to-Overhead 135/95

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken reps.

3) Cable Flat Bar Upright Row: 3 sets of 30

Rest 2-3 minutes between sets. Focus on position over loading.

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