(Metabolic Conditioning)
WOD Review then warm up all together: 200m jog, 10 leg swings/leg, pole squat grind, pole calf stretch, 10 PVC pass thru, 5 TVWQB, 5 BB push jerks, 5 BB back squats, 5 BB squat clean thrusters
WOD
For Max Reps:
0:00 – 10:00 – 1 Mile Run > Max BB Push jerks (135/85) (50+ 85/55)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run > Max BB Back squats (135/85) (50+ 85/55)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run > Max BB Squat clean thrusters (135/85) (50+ 85/55)
Gymanstics
5×5 Tempo Pull-up
WOD
21-15-9
DB Snatch (50/35)
HSPU
rest 3 min
9-15-21
DB HC Jerk (50/35)
Goblet Squat
