WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 20 seconds/side Plank Hold

Station 2 – 5-10 Wall Therapy Squats

Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch

Station 4 – 40 seconds Run or Cardio

Get yourself good and warm and ready to go.

1b) 17:00 – 45:00 – 5 rounds AQAP:

30 Wall Balls 20/14

40 Abmat Sit-ups

500m Run

Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round.

Accessory:

2) Monostructural Conditioning – Run: 45 minutes Nasal Only

Easy to moderate pace.

3) Olympic Lifting – Push Press: 5 sets of 5 @ 75%

Rest 2-3 minutes between sets.

4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5

Jump to the support position and then lower as slow as possible. Rest 2-3 minutes between sets.

5) Trunk – Side Plank Dips: 3 sets of 20/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Extension Hold + Snatch Grip Row: 5 sets of 10

Rest 90-120 seconds between sets. Load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE