Strength: Bench Press 3×5 Choose a “Carry” Bodyweight Progression
Met-Con: 21-15-9 (row 250m before each round) Abmat Sit ups Deadlifts
With a parnter, one member is running while the other completes the exercise. When the first member completes the run the members switch, with the runner now doing the exercise. Each member will run 1200m and conduct all the exercises. Air Squat/400 meter run Sledgehammer strikes/200 meter run – each strike = 1 rep Tire Jumps/200 m Walking Lunge/ 400 m Run – each leg = 1 rep **Everyone can start in different stations.
Stretch: Full Body Stretching Series #3
KB WOD: Shoulder Press 3×3
10, 8, 6, 4, 2 reps of: reps are per arm Turkish Get-Ups 35/25 1 arm Kettlebell swing One Arm Overhead Squats[gallery ids="94549,94550,94551,94552,94553,94554,94555,94556,94557,94558,94559,94560,94561,94562,94563,94564,94565,94566,94567,94568,94569,94570,94571,94572,94573,94574,94575,94576,94577,94578,94579,94580,94581,94582,94583,94584,94585,94586,94587,94588,94589,94590,94591,94592,94593,94594,94595,94596,94597,94598,94599,94600,94601,94602,94603,94604"]]]>