Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups
Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
Strength
Bench Press
Build to a Heavy 3 Rep Bench Press in 20 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
For Time ~ 20 Minutes
COMPETITIVE
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
PERFORMANCE
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
LIFESTYLE
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows