(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)
SOD
EMOM 12 min
Min 1: 10 BB or DB Bicep Curls (wt = athlete’s choice)
Min 2: 20 Tubing Bent Over Swimmers (bent over, straight arm pull back to hips / using rig’s vertical pole)
Min 3: 30 Plate torso twists (15/side) (wt = athlete’s choice)
WOD
3 Rounds for Time
21 Wall Balls (20/14) (10/10)
15 Pull-ups
9 V-ups
