(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 200m jog, 10 leg swings/leg, 1 pole reverse bear crawl, 1 pole forward spider-man crawl, then 2 rounds of: 5 BB back squats, 5 BB thrusters, 5 RKBS
WOD
For max reps (post 3 scores):
0:00 – 10:00: 1 mile Run > Max rep Back squats (185/125) (50+ 125/75)
10:00 – 13:00: Rest
13:00 – 20:00: 800m Run > Max rep Thrusters (95/65)
20:00 – 23:00: Rest
23:00 – 27:00: 400m Run, Max rep AKBS (53/35) (50+ 35/26)
Post WOD: Not for time 2-3x
10 Seated strict DB press
10 Inverted BB rows
Rest between sets as needed.
