Strength:
Wide Grip weighted pull-up
3-3-3-3-3
WOD:
For time:
400 meter Run
Burpees/Push-up Ladder 1 to 10 to 1
400 meter Run
Burpees/Push-up Ladder 1 to 10 to 1
400 meter Run
**1 Burpee, 10 Pushups
2 Burpees, 9 pushes
continue to 10 Burpees, 1 push-up
