WARM UP
demo movements
warm to Dead lift weight
WOD
Partner 30 min running clock rack up as many points as possible.
1 mile relay run=100
(relay in 200's and 400s only)
Ring MU's=10
Bar MU=6
Thrusters (115- 75) =5
DL (315-195) =3
Push press=2
air sq=1
push up=1
pull up=1
eXpress WOD
eXpress WARM UP
WOD
100-DKB push press (53-35)
*every break 25 pump sit ups