Stretch day !
Or bench press
5-5-3-3-2-2-1-1( build )
Pause bench 1 sec at bottom
Optional Active Recovery
For Time: 20-25 min
100 Meter run
20 AbMat Sit-ups
100 Meter Run
19 AbMat Sit-ups
100 Meter Run
18 AbMat Sit-ups
...
100 Meter Run
1 AbMat Sit-up
WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers
Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l
Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders
