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WARM UP
Coach's Stretch
Shoulder Mobility / Lat Stretch
3 RDS
100m Run or 30s on Bike/Row
6 PVC OHS
4 Scap Pull Ups
6 Dead Bugs
Skill / Strength
4x6
Tempo OHS (3/1/0/1)
light load
Superset:
3-6 Strict Pull-up
WOD
"Metabolic Conditioning"
4 RFQ
Choose bike/row/run:
500m/400m Row
30/24 Cal Bike
400m Run
*perform at 80-85% capacity
(hint: should not be able to hold a conversation)
25 Alt. V-Ups
*optional: weighted alt. V-ups
choose wall ball as weight
TC: get it done
Post WOD Accessory:
100m Heavy DB Farmer Carry