[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
-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 title=”S&C WOD”]
Handstand push ups
3-5 Max rep strict ups with perfect form.
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
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.