WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Worlds Greatest Stretch

10 Alternating Lunges

5 Table Top Up/Downs

Focus on getting into deep positions in your stretches and opening positions up.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets:

5 Pause Kettlebell/Dumbbell Front Squats +

5 Kettlebell/Dumbbell Front Squats

+

30 Second Wallsit Hold

Start with a moderate loading and build as deemed fit. Perform the two different Squat variations as a complex then move immediately to the wall for the Wallsit Hold.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats

Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Dumbbell Deadlifts

10 Box Jump Overs

Scale as needed.

Accessory:

2) Secondary Conditioning – Run:

A – 5-10 minute Easy Warm-up

B – 3 x 200m – 2 minutes Rest

C – 4 x 400m – 2 minutes Rest

Looking for hard paces with negative splits. Start at a tough pace for each respective distance and try to finish with a sprint/time trial style effort.

3) Olympic Lifting – Front Rack Hold: 4 x 1 minute @ 100% of Front Squat

Rest 2-3 minutes between sets.

4) Gymnastics – Active Ring Hang: 5 x 1 minute

Rest 90-120 seconds between sets.

5) Trunk – Hollow Rock w/Plate Overhead: 3 sets of 20-30 reps

Ret 90-120 seconds between sets. Load as deemed fit.

6) Posterior Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

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