Warm Up
Breathe. Stretch. Move.
Strength
Benchpress
5 X 5 @ 75%
In between each set 5 strict pull ups
WOD
Team style
30 min. time cap
2 rounds
50 calories on bike
30 toes to bar
50 KB swings
50 headcutters
*One person must have 45/35 plate over head at all times
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
2k row @ goal pace + :10
400m run
2k row @ goal pace + :10
then
With team
5k ski
Sand bag bear hug hold
Post
Coach’s choice
