Please note: there will only be 0800 today and tomorrow and a 0845 on Saturday
Warm-up
400m Run
Then
3 rounds for quality
10 burpees
10 strict pull-ups
Strength:
Bench Press
Find your 1 RM
Metcon:
30 Clean and Jerks
225/155 lbs
1 Mile Run
10 Rope Climbs
1 Mile Run
100 bar facing burpees