warm up
450m run
then
8 walking lunges
4 push ups
WOD
3 c2b pull ups
3 burpees
20 rounds for time
POST TIME TO COMMENTS
-----------------------------------------------------------
**ALL EXTRA CREDIT IS OPTIONAL**
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Olympic
Snatch
Snatch with your body, not your ego. Concentrate on feel and let your body dictate the weight, not your ego. % are a suggestion not a rule.
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
*don't miss
Endurance
600m run
2 minutes rest
4x
Row
J-Borg Row Program
Row 8 minutes
Keep splits under 2:00/2:15 per 500m
Swim
400m swim
2 minutes rest
4x
Snatch
Snatch with your body, not your ego. Concentrate on feel and let your body dictate the weight, not your ego. % are a suggestion not a rule.
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
*don't miss
Endurance
600m run
2 minutes rest
4x
Row
J-Borg Row Program
Row 8 minutes
Keep splits under 2:00/2:15 per 500m
Swim
400m swim
2 minutes rest
4x
No comments:
Post a Comment