Warm Up
1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt
Strength
1000 meter Row (or bike)
100 BB Thrusters*(55/45)
1000 meter Row
*if break/fail thrusters, do 10 push ups
WOD
BB – Strict Press
Work to a tough 7
Then
-20% for 2 x 7