WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 20 seconds/side Hand Behind Back Lat Stretch

Station 3 – 5-10 Wall Therapy Squats

Push the tempo on the machine each round to get that heart rate up.

1b) 14:00 – 45:00 – 7 rounds AQAP:

500/450m Ski/Row or 1000/900m C2 Bike or 1200/1100m Assault Bike

10 Hang Power Snatch 65/45

25 Double-unders

10 Overhead Squats 65/45

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike: 

A – 5-10 minute Easy Warm-up

B – 5 sets of 30/25 Calorie Sprint – 5 minutes Rest

Hit the intervals hard.

3) Olympic Lifting – Drop to Split: 10 sets of 2/Leg

Rest 90-120 seconds between sets.

4) Gymnastics – Push-up w/Slider Reach: 5 sets of 5-10/side

Rest 90-120 seconds between sets.

5) Trunk – Kettlebell/Dumbbell Side Bends: 5 sets of 15/side

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

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

Stimulus is constant, steady movement…scale loading as needed for desired stimulus.

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