[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Row slow and play with RPM/Power output
[/accordion]
[accordion title=”Strength”]
Sled drag 20m 10-20% Heavier than last week
5 Deadlift Style
5 Normal Style
[/accordion]
[accordion title=”S&C wod”]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
[/accordion]
[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Quite heavy sleds to get you to have strong hips and increase over all work capacity. Then long Row intervals to test and improve your long endurance.
[/accordion]
[/accordions]
