WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

1 minute Ski/Bike/Row

5 Inchworm

5/side Half Kneeling Dumbbell Strict Press

Get some blood flowing and yourself ready to go.

1b) 12:00 – 45:00 – AQAP:

1000m Row or Ski/2000m C2 Bike/2400m Assault Bike

Then…10 rounds of…

9 Toes-to-bar

12 Shoulder-to-Overhead 115/75

15 Alternating Pistol Squats

Then…

1000m Row or Ski/2000m C2 Bike/2400m Assault Bike

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 30 minutes Max Distance Performed in Intervals of :40 @ Moderatate/:20 Hard/Sprint

Warm-up appropriately before starting this.

3) Olympic Lifting – Every 3:00 x 5 sets – Snatch:

Set 1: 4 Singles @ 60%

Set 2: 4 Singles @ 70%

Sets 3-5: 4 Singles @ 80%

Drop and reset between each rep and take as much time as needed. All reps full Squat.

4) Gymnastics – Russian Dips: 5 sets of 5

Rest 90-120 seconds between sets.

5) Posterior Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed.

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