Monday

Warm Up:
3 rounds
Row 200m , then  Roll out  or use lacrosse ball for 1 minute
Each Row, get faster. Pay attention to your row pace.

THEN: 3 minutes Double Under Flights

THEN: 1 minute on, 1 minute off for 3 rounds
Max Russian KB swings. Try to hold reps per round.

Strength: Back Squat
5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs.

WOD: 
2011 Sectional Wod 11.3
5 minute AMRAP
Squat Clean and Jerk 165lb/110lb

Post Wod: Optional
3 rounds
10 GHR
10 GHD



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