.
Are you pumped? (you should be!)
Are you nervous?? (you should be!)
Are you registered??? (YOU SHOULD BE!).

Strength WoD:

[A]: Weighted Pull Up

3 - 3 - 3 - 3 - 3

[B]: Single Arm Dumbbell Bent Over Row

3 x 10

[C]: For Time:

Run 1 (CBD) Mile TT

First day back at school after the frivolities of "19.1" on Saturday. Well done to everyone who threw down. Thank you to you all for coming in early, staying late & judging each other across the morning. It made for a fantastic occasion. We're sure your Quads are still probably having nightmares even now! Well lets "ease" our way into the week with some Strength work and a good ole fashioned foot race!!
Get yourself back into a rhythm as soon as you can and train normally before we do it all over again next week for 19.2!!
Let's roll!!
Hold the standards. Form is priority as always.
Scale as needed.

Post LOADs and then your Run TIME to your Beyond The Whiteboard account.

WOD