In WODs

Warm-up & Mobility: 15 Minutes

Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day)

Conditioning:

  • 400m Run
  • 40 Wall Ball (20/14lb)
  • 300m Run
  • 30 Sit-ups
  • 200m Run
  • 20 KB Swings (24/16k)
  • 250m Row
  • 30 Sit-ups
  • 375m Row
  • 40 Wall Ball
  • 500m Row

(Athletes can work up or down, or if rower is in contention you may run instead of row.)

Click here to sign up for today’s class.

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