Strength: OTE 2 x 4: 3 Deadlifts
WOD: 3 rounds for time:
750-m row
50 AbMat sit-ups
25 box jump-overs (24/30 in)
Time Cap 23 Minutes
Intermediate: 3 rounds for time:
600-m row
40 AbMat sit-ups
25 box jump-overs (20/24 in)
Beginner: 3 rounds for time:
400-m row
25 AbMat sit-ups
20 Plate Jumps @ 12 Inches
Home Workout: 3 rounds for time:
800-meter run
50 AbMat sit-ups
25 box or object jump-overs (20/24 in)
Cool down: 1 set:
1:00 standing calf stretch
1:00 butterfly
:30 seated hamstring stretch/leg