[accordions]
[accordion title=”Warm Up/Skill Transfer”]
-Run 200m @ 90-98 cadence
-20 to 50 quality warm up reps of the CTB Pull up. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-No run/row today
[/accordion]
[accordion title=”Strength”]
-ME CTB Kipping pull up
Find your 1 rep max.
-Suggested rep scheme
-1 Breath per set
10-10-5-5-3-3-3-1-1-1
[/accordion]
[accordion title=”S&C WOD”]
3 RFT
200m run
15 Burpees
12 Pull ups
Assistance
GHD x 5 x 3
[/accordion]
[accordion title=”Assistance”]
GHD add weight if needed x 5 x 3
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.
-3X NFT 5-15 reps
Tall Clean Walking Jerk
Reverse Hypers OHS
MWOD Box Breathing
-Intent: To strengthen your pull ups/upper body and then complete a short wod. Go hard and fast but keep good position!
[/accordion]
[/accordions]
