WOD Brief
STRENGTH: Strict work today! Lower the reps, use a band, make sure those lats are doing the work! Unbroken, maximize rest if you can!
METCON: Back to basics my friends. Conditioning.
10 Minute EMOM:
1. 3 strict press 135/95
2. 6 strict pull-ups
**80-85% if unable to hit 135/95
Cardio Basics
5min AMRAP
800m Run
Max Effort Burpees
Rest 1min
At the 6min mark…
3min AMRAP
400m Run
Max Effort Burpees
Rest 1min
At the 20min mark…
2min AMRAP
200m Run
Max Effort Burpees
Open/Performance – as written
Fitness – 400m – 200m – 100m
Post Work Conditioning
10 Sets
500m Row @2K PR Pace
-Rest 2:00 b/t Sets