Warm-up:
Run 400m
Then
3 rounds not for time of…
5 pull-ups
10 push-ups
15 squats
Then
Spider-Man crawl down
High knee skips back
Inch worm down
Butt kicks back
Strength:
Every 2 minutes, for 10 minutes (5 sets)…
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…
One set of…
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
** If you did 15.3 on Sunday you may want to slightly back off the percentages some
WoD:
Complete as many rounds and reps as possible in 10 minutes of:
400m run buy in
Then
5 Shoulder to Overhead (155/105#)
10 Box Jumps (24/20″)
15 Russian Kettlebell Swings (53/35)
*WLC workout retest- please notate your weights and rounds and reps for the post challenge workout
Mobility:
Work on calves with KB handle
Mash quads
Lax to shoulders