WOD:

1) 20 minutes EMOTM: Odd, 1-5 Muscle-ups, Even, Movement of Choice

Rep range should be something you can maintain. Movement of Choice should be something you are weak at.

2) Pause Back Squat + High Box Jump: 5 x 3 @ 60% + 10lbs

Rest 90-120 seconds between sets. This is a superset, perform the Box Jumps as soon as you finish the 3rd Back Squat. Hold the Back Squat for 3 seconds in the bottom of each rep.

3) 3 rounds AQAP:

12 Power Snatch 115/75

24 Wall Balls 20/14

400m Run

Focus on pushing the pace on the run, not trying to use it as a recovery.

4) Dog Sled Push: 30 seconds ON/2 minutes OFF

HEAVY. You shouldn’t be able to push the sled fast.

5) Row: 4 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace, i.e. you should try and maintain a pace for the entire 1000m, you shouldn’t be trying to speed up at the end, slow down, etc.

6) Hip Extension: 4 x 10

Hold the top of each rep for 3 seconds. Rest 90 seconds between sets.

7) Reverse Hyper: 4 x 15

Heavy as possible. Rest 90 seconds between sets.

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

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