1-19

Strict Press
3×6 – 3 second descent on each rep

Goblet Squat
3×8 – 3 second descent on each rep

WOD
1000 meter row or 800m run
50 DUs
100’ KB walking lunges 53/35

750 meter row or 600m run
100 DUs
100’ KB walking lunges

500 meter row or 400m run
150 DUs
100’ KB walking lunges

250 meter row or 200m run
200 DUs
100’ KB walking lunges

*WOD has a strict 30 min time cap