4 slow rounds:
16 Russian KB Swings (moderate to heavy)
Then Row 500m at 80-90%
Then: 3 position lunge, butterfly, straddle, puppy dog, pvc's
15' Goat Work
Remember that we have Murph on Saturday! Be careful what you choose because you will do 100 pull-ups, 200 push-ups, and 300 air squats the next day!
Find 1RM Clean and Jerk in 5 minute window immediately following WOD