Warm Up –
10 clap push ups
20 pistols (10 each leg)
50 calories on the rower
20 pistols (10 each leg)
10 clap push ups
big powerful pulls = lots of calories in a little amount of time/distance
Small unpowerful pulls = a small amount of calories in a long time/distance.
Strength
High Bar Box Squat
3-3-3-3
Low Bar Back Squat
3-3-3-3
WOD
5 Rounds
15 Power Cleans
10 Ring dips
5 Pistols (each leg)
Games – don’t scale up, move faster
Regional (115/80)
Open (95/65)