(Competition / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 200m jog, 20 jump rope, 10 light plate G2OH, 5 push-ups, 10 sec HS hold, 200m jog
WOD
For time:
400m Run
50 Double unders
40 Plate ground to overhead (45/25) (50+ 25/15)
30 Push-ups
600m Run
40 Double unders
30 Plate ground to overhead (45/25) (50+ 25/15)
20 Deficit push-ups (45/25’s)
800m Run
30 Double unders
20 Plate ground to overhead (45/25) (50+ 25/15)
10 Handstand push-ups
SOD
In time remaining with the goal of:
3-5 sets of 5^ Tempo BB Bench Press (3 sec down, 3 sec pause at chest, 1 sec press up)
AND
3-5 sets of 15-20 Tubing back flies
