WARM UP
3rds
250m row
10-Kb SDHP
10-Russian swings
20-DU's
STRENGTH
work to a heavy 1 rep Dead Lift
WOD
Open 14.3
8 min amrap
10-DL(135-95)
15-box jump
15-DL(185-135)
15-Box jump
20-DL(225-155)
15-Box jump
25- DL(275/185)
15-Box jump
30-DL(315-205)
15-box jump
53-DL-(365-225)
15-box jump
eXpress WOD
eXpress WARM UP
WOD
30-20-10
ring row
wall ball
ghdsu