[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[/accordion]
[accordion title=”Strength”]
-ME Strict Press
Find your 1 rep max.
[/accordion]
[accordion title=”S&C WOD”]
-5 rounds for max reps:
Press ups
Broad jump (for distance)
Bar dips
L sit (for time)
Strict pull ups
[/accordion]
[accordion title=”Assistance/Skill”]
-5:00 working on a skill of your choice.
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Find your 1rm on the press to test your raw strength overhead. Then a wod with no time limit, just do your best effort on each movement, rest as long as needed.
[/accordion]
[/accordions]
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