Friday, March 3rd

Warmup: 12 minutes of:

3 minute bike, row or ski then

10 hip extensions,

10 ring rows,

10 elevated pushups,

10 lateral step-overs bench

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Strength: Super Set x 3

Banded Thrusters x 10,

Banded Suitcase Deadlift x 10,

Banded Goodmornings x 10,

Banded Hip Bridge x 10,

Banded Lateral Walk x 10,

Banded Kneeling Over-head Press x 10

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WOD: 4 Rounds for Time:

200 meter run,

10 KBS,

1 Rope Climb,

Rest 30 seconds,

1 Rope Climb,

10 KBS,

200 meter row,

rest 30 seconds