COMPETITOR

Warm up- 200 Double Unders Strength WOD: 21…15…9 of: Landmine Rotations…135/90 (10 Bar Muscle Ups after each set) Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 15…10…5 of: Back Squat…315/205 S2OH…205/125 For Time Metcon: Explode WOD

Warm up- 50cal Assault Bike Strength WOD: 5 Rounds of: 5 Deadlift…325/215 60 Double Unders Metcon: Explode WOD

Warm up- 1000m Row Auxiliary: 5 Rounds of: 12 Pull Ups…45/25 20cal Assault Bike Metcon: Explode WOD

3mile Jog

Warm up- 50cal Assault Strength WOD: 15…10…5 of: Bar Muscle Ups KB Thruster…70/53 For Time Metcon: Explode WOD

Warm up- 60…50…40…30…20 of Double Unders (20sec rest) Olympic: 5min every 30sec: 2 Snatch Balance Strength: 3×5 Strict HSPU 3×5 Back Squat Metcon: Explode WOD

Warm up- 1000m Row Strength WOD: Work up to a heavy double of Deadlift then: 18…12…6 of: Deadlift High Box Jump For Time Metcon: Explode... Read More

Warm up- 200 Double Unders Olympic and Strength: 10min EMOM of: 2 Squat Clean Thrusters 2 Bar Muscle Ups Metcon: Explode WOD

REST DAY