STRONGMAN or OPEN
A) OPTION 1 - Open last night :
B) BACKSQUAT
2 x 2 @ 75%
2 x 6 @ 70%
After each set complete
10 Single Arm Ring Rows (5 each side) 2:00 Rest
C) PULL-UPS:
Establish a Heavy double for the day 2 x 3 @ 80% of above
D) DIRTY SHIT:
12 Min AMRAP
8 SDHP, 60/40kg
8 Strict HSPU
50ft Suitcase Carry, 32/24kg
E) OPTION 2 - Saturday Throwdown: 18.3 GOOD LUCK.
after open wod rest 7:00
Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!