Cardioish day!

Warm up with slow 800m run.

Strength

 

Strict press

Heavy sets of 2

Wod 1-

saves your hands version of Helen-

3 rounds
Run 400m
21 Kettle bell swings
12 Hand Release Push ups

 

WOD 2—

Fully recover from Wod 1 then test your 1000m row time. don’t hold back