[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[/accordion]
[accordion title=”Strength”]
-None today
[/accordion]
[accordion title=”S&C WOD”]
Diane
21-15-9
Deadlifts 102/70kg
Handstand push ups
[/accordion]
[accordion title=”Assistance”]
3-5 Max rep strict ups with perfect form.
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
A Benchmark workout to test your ability to move a heavy barbell and then move your bodyweight. Followed by some shoulder and stability work when you move well in a strict dead hang pull up.
[/accordion]
[/accordions]
