UPPER-BODY PUSH/PULL & 5 RFT OF...

A) Strength:

1) Every 2:30 x 5:

a. 10-12 1-Arm KB Rows
b. 12-15 DB Rolling Tricep Extensions

2) MetCon Prep:

2 Rounds of:

250/200 Meter Row or 200 MeterRun
6 T2B
6 Burpees
- Rest 60s -

B) WOD:


5 RFT: (22:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
12 Burpees (S = 8 Burpees per round)
500/400 Meter Row*
- Rest 60s -

Score = Total Time

*Alternate Scaling:
500/400 Meter Row = 400 Meter Run

C) Upper Accessory:

3 Rounds of:

15 Banded Facepulls. No rest
25 Overhead Banded Tricep Extensions. No rest