Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

Calf stretch on rig x 1 min per side

S/S/S:

Back Squat w/2 sec pause at bottom of knee

 

5X5

Increase weight ea set

 

Compare to 20Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 20 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

For Time:

 

25/20 Cal Row

 

40 DUs

 

400M Run

 

50/40 Cal Row

 

80 DUs

 

800M run

 

Mini grinder. Embrace the suck and keep moving!

Scaling:

DUs –> 3X SUs

 

Run ->500M row per 400M run

Cool Down:

Heel cord mash – 2 min per

 

Roll out legs – 3 min per