Warm-Up:
Row 400m
Double Under Practice 3 mins
Double Under Practice 3 mins
Dynamic Warm-up
WODs:
Strength:
Bench: 75x5, 80x5, 85%x max reps
Pull-Ups: 3x5
Pull-Ups: 3x5
MetCon:
7 RFT with 20# Vest:
45# Sled Drag 100m
5 Slapping Push-Ups*
15 Sit-Ups
*Slap your chest on the "up" part of push-up, instead of clapping
45# Sled Drag 100m
5 Slapping Push-Ups*
15 Sit-Ups
*Slap your chest on the "up" part of push-up, instead of clapping
Endurance:
Run: 5x800m, rest 90s, or:
Row: 5x1k, rest 90s
Row: 5x1k, rest 90s
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