A) 45minutes Low and Slow Pace (75%)
800m run (4.5-min)
Barbell Back Rack Walk (Shed and Back) 115/75 95/65
15 Slam Ball Throws
50ft forward bear crawl / 50ft backward bear crawl

B1) 5-7 Strict Pull Up @21X1 , rest 1:00 x 3-4sets
B2) 45sec- 1:00 Sorensen hold
rest 1:00 x 3-4 sets

C) 3 – 4 sets
10 DB Hammer curls @41X1
10 Diamond Push Ups @21X1
10 DB Upright Row
rest as needed between sets.

Join Us this evening at 7pm for our Open Wod 19.3
Reveal! Starts at 7pm.