(Practice / Metabolic Conditioning)
SOD/WOD Review: 8 min
Then 8 min rolling clock to complete: 1-2 rounds warm-up pace of:
15 Cal bike
10-15 GHD sit-ups
5 BB Front squats (BB or very light wt)
5 BB Hang squat cleans
1 Rope pull
WOD
For Time: (30 min cap)
800m Run (4 loops) & 800m Row
6 Rope Climbs (RX 2/1 legless) (Mod 8 rope pulls)
15 Squat Cleans (135/95) (85/55)
600m Run (3 loops) & 600m Row
4 Rope Climbs (RX 2/1 legless) (Mod 6 rope pulls)
12 squat Cleans (145/100) (95/60)
400m Run (2 loops) & 400m Row
2 Rope Climbs (RX 1/0 legless) (Mod 4 rope pulls)
9 Squat Cleans (155/105) (105/70)
*Keep BB and Ergs away from the climbing ropes.
Post WOD: ITP
60 sec for each stretch:
Elevated Pigeon, Couch, Figure 4, downward dog, kneeling groin/bent legged straddle
