WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges

Station 2 – 10 Toe-Ups + 10 Quad Stretch

Station 3 – 100-200m Run or 40 seconds Machine

Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly.

1b) 15:00 – 45:00 – 30 minute AMRAP:

20 Wall Balls 

300m Run

20 Push-ups

300m Run

Scale as needed.

Accessory:

2) Secondary Conditioning – Row: 10K

Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k.

3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1

Establish a heavy lift for the day. Rest 90-120 seconds between sets.

4) Gymnastics – Handstand Hold: 3 sets of 1 minute

If you can perform this freestanding do so. Add a weight vest, or band tension up against the wall to make this more difficult as needed.

5) Trunk – Chinese Plank Hold (Face Down): 3 sets of 1 minute

Rest 90-120 seconds between sets.

6) Posterior Accessory – D-Ball/Sandbag Hold: Accumulate 5 minutes

Pick something heavy and difficult. Break-up as needed.

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