(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec butt-ball squats, 30 sec MB squat cleans, 30 sec BB push press, 20 sec BB sumo dead high pull, 5 box jumps or 6 steps ups
SOD
EMOM: 3x through (9 min total)
10 WB Ab-mat Sit-ups (20/14)
10 MB Squat Cleans (20/14)
10 BB Reverse Grip bent over Back Row (weight = athlete’s choice)
WOD: 3x
20 Wall Balls (20/14#) (10/10′)
20 Sumo Dead High Pulls (75/55)
20 Box Jumps (24/20″)
20 Push Presses (75/55)
20/17 Cal Row
