Strength:
20 min to find
DL 3RM and Bench Press 3RM
*Work up to a set of heavy 3 reps, not all time PR
**OR**
Conditioning:
AMRAP 20
400m Run
500m Row
100 Double Unders
*Each person votes/chooses Strength OR Conditioning workout.
WOD
“Warm Up/WOD Prep”
AMRAP 12
12/10 Cal Row
12 Russian KBS (Grab 2 weights, increase weight after a few rounds)
8 BB Good Mornings @3111 (start w/PVC)
60 Single Unders