Warm-up:
Run or Row
Skip rope for 1 minute
Accumulate 20 KB Swings at a medium weight
Crossover Symmetry
15 Hollow Rocks
20 Banded Good Mornings
20 Banded Side steps
10 Bird Dogs
Inch Worms Down
Samson Lunges Back
Cobra Pose (30 seconds)
Fitness:
Three sets of:
Deadlift x 6-8 reps @ 2 sec descend
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
WoD:
For time:
800 Meter Run
30 Thrusters
800 Meter Run
Performance:
Three sets of:
Deadlift x 6-8 reps @ 2 sec descend
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
WoD:
For time:
Row 1000 Meters or 50 Cal Airdyne
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
Mobility:
Roll Posterior
Mash Quads with KB or Barbell
LAX to Glutes