Warm Up: – AMRAC 8
8 kb/db swings @ “med-heavy”
4 super fast burpees
1 bridge run (jog down/sprint back)
WOD: – HERO WOD – “Sham”
7 rounds for time:
11 bodyweight deadlifts
100m sprint
Skills: – 3 rounds NFT
7 ring rows @ 1141
7 explosive pushups
Rest as needed
