Oh Monday...
Warm Up:
Run or Row 800m
2 Rounds
15 Air Squats
15 Sit Ups
10 Burpees
Strength:
Deadlifts
10-8-8-5-5-5
WOD:
For Time:
21 Thrusters (115/75#)
200m Shuttle Sprint (50x4)
15 Thrusters
200m Shuttle Sprint
9 Thrusters
200m Shuttle Sprint
Rest 2 Min
2 Rounds
15 Pull Ups
15 DB Push Press (45/30#)