[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-100 quality warm up reps of the Row. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
-Run 200m, include some sprints.
-ME strict Barbell row (Bent over no legs or Pendlay technique this time)
Find your 1 rep max.
-Suggested rep scheme
-1 Breath per set
[accordion title=”S&C WOD”]
[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
To strengthen your pull ups/upper body strict form this time to keep it varied and then complete a short wod. Go hard and fast but keep good position! [/accordion]