WOD:

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

Station 1 – 40 seconds Ski/Bike/Row/Run

Station 2 – 5 Cat/Cow + 10 Air Squats

Station 3- 10 Scapula Push Ups + 10 Calf Stretch

Push the intensity each round on Station 1 to get your heart rate up and ready to go.

1b) 14:00 – 45:00 – AQAP:

1200m Run

60 Wallballs 20/14

40 Deadlifts 155/105

30 Strict Ring Dips

40 Deadlifts 155/105

60 Wallballs 20/14

1200m Run

Scale as needed.

Accessory:

2) Secondary Conditioning – Trail Run: 5K

Get after it and get outside and have fun.

3a) Olympic Lifting – Snatch + Overhead Squat:

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

1 set @ 80%

1 set @ 75%

1 set @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Clean + Jerk:

1 set @ 70%

1 set @ 75%

1 set @ 80%

1 set @ 85%

1 set @ 80%

1 set @ 75%

1 set @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Paralette Handstand Push-ups: 1-5 Reps Every 1:00 x 10 sets

You pick the rep count, deficit, and Strict or Kipping.

5) Trunk – 3 rounds of:

21 Tuck Crunches w/Pause

15/side Side Plank Dips

9 Superman Arch-ups

Not for time, for quality.

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

Not for time, focus on walking as flat footed as possible. Stimulus is constant movement scale loading as needed for desired stimulus.

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