WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5/side Negative Calf Stretch

10 Band Pull-aparts

5/side Split Stance Good Mornings

30 seconds Machine

Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch.

1b) 13:00 – 43:00 – Every 1:00 x 30 sets:

1 minute Cals Cardio

1 minute Dumbbell Push Press

1 minute Box Jump

1 minute Burpees

1 minute D-Ball Over The Shoulder

1 minute Rest

Max reps at each station. Scale as needed.

1c) 43:00 – 45:00 – 2 minute AMRAP:

10 V-Ups

10/side Side Plank Dips

Cash out!

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – Every 1:00 x 20 sets – 200m

Rest as needed between parts A and B.

3) Olympic Lifting – Snatch:

1 set of 4 @ 60%

1 set of 4 @ 70%

3 sets of 4 @ 75%

Rest 2-3 minutes between sets. Drop and reset the bar between each rep. All reps full Squat.

4) Gymnastics – Bar Dip: Establish a 2RM for the Day

Don’t spend more than 10-15 minutes on this.

5) Trunk – Hollow Rocks w/Plate Overhead: 4 sets of 15

Rest 90-120 seconds between sets.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets.

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