170718
Warm-up
Warm-up
coach led
Warm-up
wod prep: plank work
Strength
Push Press (3-3-3-2-2-2-1)
3×3 @70%, 3×2 @80%, 1xME @60%
Metcon
Metcon
3 RNFT
10 single arm rows L (20-40)
10 single arm rows R (20-40)
max rep strict pull-ups
10 single arm rows L (20-40)
10 single arm rows R (20-40)
max rep strict pull-ups
Metcon
Metcon (Time)
10RFT
5 burpees
15 Russian swings (70/53)
5 burpees
15 Russian swings (70/53)
*7 minute cap
Optional Additional Conditioning
Metcon
Split Squats 4 x 8-10 each
1 leg Deadlift 3 x 12-15 each
1 leg Deadlift 3 x 12-15 each
Mobility and Recovery