Nutrition and Metabolic Conditioning are at the base of the fitness pyramid. By neglecting these you are neglecting your fitness potential. It doesn’t matter how strong or gym-nasty you are without that base. Build that strong foundation and reap the fitness benefits.
Warm-up
Partner Up!
Run 400m w/ Sandbag – switch as needed
P1: 10 Sandbag Front Rack Lunges
P2: PVC Passthroughs
Switch
P1: 5 Sandbag Bear Complex
P2: PVC Overhead Squats
Skill
Rope Climb
Cargo Climb
WOD
800m Run
30 Power Snatches (95,65)
400m Sandbag Run (4/3)
10 Rope Climbs
400m Sandbag Run
30 Overhead Squats
800m Run
Level 3- 5 Rope Climbs
Level 2- 3 Rope Climbs, 6 10ft climbs
Level 1- 6 10 ft climbs
Extra Work
10 Minutes to Work up to a Heavy 10 rep Overhead Squat
10 Minutes to Work up to a Heavy 10 rep Back Squat