In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat

Performance: 4 sets of 5 reps at 75% across
Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE

Part 2 – Conditioning: “Schweva”

Performance: 3 RFT:

  • 800m run
  • 30 WB (20/14lb)
  • 30 KB Swings (32/24k)

Fitness: 15 min AMRAP of –

  • 400m Run*
  • 20 WB
  • 20 KB Swings

*Increase the run distance by 200m each round: 400-600-800m run