Shotgun Grace

SWOD:

4x

3 Strict Press

8 Bent Over Rows

WOD:

30 CnJ Unbroken. Aim for a weight to do in 1 set, touch and go. What we want here is intensity, and a look at your threshold of weight. This workout should be somewhere between 1:30- 2:00. We will cap at 3 min.
* Rest 10 min

2RFT:
400m Run
20 KB Swings
20 Squats
20 Sit Ups
10min Cap
 

Intensity....This is how you get better:

-the doll