Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5x3 @ 75%
WOD
10 rounds
5 push up
10 KB snatch (5 each arm) 53/35
5 toes to bar
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
5 min. leg circuit
Lunges
Squats
Wall sit
Jumping lunges
Frog hops
Rest 1 min.
5 min. abs
then
5 x 250m ski
Rest 1 min. in between
Rest 5 min.
5 x 250m row
All times should be at 500m PR pace +:10
Post
Coachs’s choice
