General Warm-up:
400m Run/500m Row
Group Warm-up:
Iron Scap
Strength:
WOD:
4 Rounds for time of:
10 Floor Press (135/95)
10 Clean & Jerk (135/95)
Endurance:
Run – 4-5 X 800m w/ 2:30 rest between efforts
Row – 4-5 X 1000m w/ 2:30 rest between efforts
