(Practice/Phosphogenic 1-10 sec bursts)
Warm-up (15 min)
SOD
Strict Overhead Press: 5 – 4 – 3 – 2 – 1^ AND GHD Hip Extension 3 x 15 (18 min)
WOD 1
10 Rounds of: (10 min)
15 second all out ROW sprint > 45 second recovery
Use the Erg clock to manage your time
WOD 1 Score is Calories rowed
Rest 3 min.
WOD 2
5 rounds of: (5 min)
Max Rep Plate Ground to Overhead (45/25#) for 15 seconds > Rest 45 seconds
WOD 2 Score is # of G2OH
