Weekly Warmup
Run 400m or Row 500m
Break all these up as needed:
40 Wall Balls
30 Ring Dips
20 Burpees
10 Strict Pull Ups
Strength
6x2 Pause OHS
WOD - 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle Ups
REC
5 min of coach lead continuous plank work