[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-5-15 reps
Pull Ups
Press Ups
Sit Ups
Squats
GHR
MWOD/GOat work
Then Row 1-5:00 increase intensity and include some sprints then rest 1-3:00
[/accordion]
[accordion title=”S&C WOD”]
-Angie
For time
100 Pull ups
100 Press ups
100 Sit ups
100 Squats
[/accordion]
[accordion title=”Assistance”]
Tall Clean 75% 1RM x2 x5
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Big task of bodyweight movements here. This will test your skill and conditioning to move your own bodyweight.
[/accordion]
[/accordions]
