Strict Ring MU
5 x 3
or
Strict Ring MU Drills
Feet on box -3 x 3 (video 1:35 but don't go ask fast thru the turnover aka no hip drive)
Jump Into MU off box, do a slow 4 sec decent 3 x 3 (2:24)
Strongman:
5 x w/ 2min rest between
1/2 lap Prowler Push 150/100lb added weight
Sand bag carry 1 lap 100/70
30sec Iron Cross hold 25/15lb DB
S/S
Running Drills
3 x half the distance of the rig, bouncing on ball of feet letting heels kiss the ground
2 x on each leg alt. pull half the distance of the
WOD: FT
1000m run
rest 3min
800m run
rest 3min
600m run
rest 3min
400m run
rest 3min
200m run
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