Day 3… 3 Burpees. If you missed day 1 and 2 make them up and do 6 total.
Strength Training:
Incline DB Bench Press 5×5 start at 10% of BW add 5lb ea set
Main WOD:
Long 1/4
3 Rounds For Time
10 Box Jumps
10 Ring Rows
10
……Dead Lifts
Alt
…..Push Press
(ie. do 1and1 until you have done 10 of ea.)
After Last Round
Long 1/4
