Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group…
Medium weight farmers carry down
5 Burpees
Farmers carry back
Zombie walks down
Bear Crawl back
Fitness:
Three sets of:
Supine Ring Row x 10-12 reps @ 2 sec descend
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
WoD:
Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups
Time cap of 20 minutes.
Performance:
Four sets of:
Weighted Pull-Up x 2-3 reps @ 2 sec descend
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 2 sec descend
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
WoD:
Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups
Time Cap of of 20 minutes.
Mobility:
LAX to pecs/shoulders
Banded Hamstrings
Roll Posterior