WOD 22.08.18

PERFORMANCE

CONDITIONING/STRENGTH

On a Running Clock:

0:00-7:00

1000m Row

(Attempt PR)

7:00-10:00

Rest/tool prep

10:00-30:00

5 sets for quality:

10 Sumo Deadlifts @33% of 1RM Deadlift

10 Single Leg Box Hamstring Curls x Each Leg

20 Alternated Weighted Deadbugs 5/2.5

30:00-35:00

Complete 300 Double Unders

FITNESS

STRENGTH/SKILL

4 Rounds for quality

30sec Wall Squat Hold

15sec Left Elbow Plank Hold

15sec Right Elbow Plank Hold

30sec Flutter Kicks

30sec REST

 

CONDITIONING

For time:

25-20-15

Bumper Ground to OH 25/15

OH Walking Lunges

*200m Run before each set.