Strength
WOD – 10 min EMOTM – OHS (you chose weight) – 3 reps each minute with a 2 second descent, 3 second pause at the bottom, and a 2 second ascent. That said, each round should take a minimum of 21 seconds to complete (in case you’re wondering)
WOD
3 RFT
800m run
60 sec. elbow plank (accumulative)
