Tuesday 01092024

Warmup

Core - TABATA

medball sit-ups

Hollow holds

STRENGTH

15 min build to a heavy complex

1 squat Clean

2 Front squats

WOD

RX

AMRAP 5:00

Row 500 meters

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00

Row 500 meters

Max med-ball cleans (14/20 lb)

LEVEL 2

Same as RX’d

Level 3

AMRAP 5:00

Row 400 meters

Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00

Row 400 meters

Max med-ball cleans (10/14 lb)

Sub Row for ass bike 30/21 cal

SKILL WORK

Post workout:

400-meter partner medicine ball carry– Trade off as needed.