Saturday March 10, 2018

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!!

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