Macro – Extended Conditioning Emphasis – Week 2 of 12

Micro – Trunk Emphasis – Week 2 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 3 rounds of:

    • 100m Run

    • 10 Plate Squats

    • 10 Scapula Pull-ups + 10 Hollow Rocks

    • 5 Burpees

  • C – Movement specific review/instruction – Technique/Efficiency of Wall Ball and Burpee Pull-up

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2) 20:00 – 60:00 – 5 rounds AQAP:

500m Run

25 Wall Balls

15 Burpees

15 Ring Rows

Scale as needed.

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