Saturday March 3, 2018

STRONGMAN or OPEN

A) OPTION 1 - Open Last Night:

B) BACKSQUAT

2 x 2 @ 75% + 5kg
2 x 8 @ 60%
After each set complete
10 Single Arm Ring Rows (5 each side) 2:00 Rest

C) Push Press:

Establish a Heavy double for the day 2 x 3 @ 80% of above
Rest as needed.

D) DIRTY SHIT:

5 Rounds For Time:
8 Deadlifts 140/105kg
25ft handstand walk
8 Burpee Up and Over the rig 25 GHD Sit-ups

E) Option 2- : 18.2 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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