*WOD PATHS: An Explanation Of Our New Programming Structure HERE

WOD:

1) 20 minutes EMOTM: Odd, 1 x Rope Climb 15ft, Even, Handstand Push-ups

Pick a rep count you can maintain for the HSPUs. If you’ve got a good Rope Climb focus on the speed getting up and down.

2) Clean and Jerk: 10 sets EMOTM x 1 Rep

Start around 60% of your 1RM. Build up as deemed fit. All lifts full Squat and Split Jerk.

3) 3 rounds – 5 minutes Work – 2 minutes Rest:

10 Overhead Squats 115/75

15 Box Jumps 24/20

20 Kettlebell Swings 70/53

AMRAP each 5 minute round. Each new cycle start over at Overhead Squat #1.

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Good Morning: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels. Goal should be to not stop moving.

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

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