Grace Under Fire

Workout of the Day:
“Grace Under Fire”
800m Run
30 Clean and Jerks
800m Run
Competition:
A. Conditioning
5 RFT:
10 1-Arm KB P. Snatch, 70/50
20 Cal Row
B. Strength
5 Sets Of:
5 Weighted Strict Pull Ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.
C. Rowing
3x350m, :30 Rest
Rest 2 mins
6x70m, 1 Minute Rest
rest 2 mins
3x350m, :30 Rest

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