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For all those that have come before us and continue to serve for our freedoms..
Dynamic Warm-Up – Mobility
Strength and Accessory Work
5X3 Power Cleans Touch and goes
In between sets perform:
5×8 Strict KB or DB High Pulls.
5×8 Strict pull-ups
4 Rounds of:
1 Rope Climb
10 Dead Lifts @60% 1rm.
20 Russian Twists 20/14, 14/10, 10/5 10
Standing KB or DB Rows ASAPUB
Cash Out: 800 M run.
*Scale weight of movement as needed for smooth mechanical progression on A and B Ask your coach for help.
1a) 4X8 GH Raise (no swinging of torso) – rest 90 sec.
1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.