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WOD:

1) Every 2:00 x 7 sets:

50m Farmers Carry

+

2o seconds Assault Bike Sprint

Reference last week for loading. Work to build a little heavier than last week. Hit the bike hard, but at a consistent “sprint” pace, don’t blow yourself up the first round.

2) Every 1:00 x 7 sets: 7 Sumo Stance Good Mornings

Work with an empty bar and just focus on positioning, that will be plenty to feel the rest of the week.

3) 10 minute AMRAP:

21 Wall Balls 14/8

15 Alternating Hang Dumbbell Snatch 35/25

9 Knees-up

Extra Work:

4) Seated Single Arm Cable Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible.

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