— Nick Saban
2 Rounds:
10 Cal Row | 30s Samson Stretch |
10 DL High Pulls | 30s Thrusters
10 Tempo Box Step Ups | 30s Push Up + Scap Push Ups to Down Dog
WOD: “Helly” 3 Rounds For Time
400M Run | 30 Box Jumps @ 24/20 | 30 Thrusters @ 45/35
400M Run | 21 KB Swings @ 53/35 | 12 Pull Ups or Cal Row
Time Cap 33 Minutes
WOD: Bodyweight: 3 Rounds
400M Run | 30 Tuck Jumps | 30 Thrusters with an odd object
400M Run | 40 Good Mornings |
WOD: Bulletproof Shoulders
400M Run | 30 Tuck Jumps | 30 Goblet Squats
400M Run | 21 Russian KB Swings | 12 Tempo DB High Pull (Each side)