Metcon (No Measure)
Iso Reverse Fly x10
Sword Drill x15
Sot Press x10
2 Rounds
Hang Snatch (Perform 1 Set Every 2 minutes)
S1 @ 60% x2
S2 @ 65% x2
S3 @ 70% x2
S4 @ 75% x2
S5-6@ 80% x2
1000m Row (Time)
Max Effort 1000m Row
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#