(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC deads, 20 sec wall squats, 20 sec WB, 4 box step-ups/leg
SOD
EMOM x 12
Odd min: 5 No drop & No bounce but TNG deadlifts (70-75%)
Even min: 15-20 V-ups
WOD
Part 1: 8 min AMRAP
Climb the ladder by 2 reps/round (2-4-6-8-10 and so on)
WBs (20/14 & 10/10) (50+ 14/10 & 10/9)
Box jump & Step down (24/20) (50+ 20” step-ups)
Rest 2 min then
Part 2: For time under a 10 min cap, climb back down the ladder from where you left off on part 1
*Score: Part 1: where you got to & Part 2: time you finished back to 0.
