Warm-up: Coach’s Choice
Strength/Skill:
Review WOD movements and get ready to work!
WOD: Out and Back for Time
10 Pull Ups/Bar MU
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed
Stimulus/Focus: This WOD is meant to be a mental challenge. Going out is hard enough, coming back is a mental game. Keep your mind working for you. Focus on short work and quick transitions.
Cool Down:
400 Meter Run