• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

Perform After WOD

4 Sets:

• Single Arm Overhead Carry x 40 yards ea.
• Farmers Carry x 60 yards

Skill:

• AMRAP Bench Press @ 70% of 1 RM
• 200m Run
• Rest

*Rotate through movemnts, athlete on 200m run is the time keeper when they return rotate movements.

• Mobility

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

Perform After WOD

4 Sets:

• Single Arm Overhead Carry x 40 yards ea.
• Farmers Carry x 60 yards

Skill:

• AMRAP Bench Press @ 70% of 1 RM
• 200m Run
• Rest

*Rotate through movemnts, athlete on 200m run is the time keeper when they return rotate movements.

• Mobility

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

Skill:

• Minute 1 = Sumo Box Back Squat  x 3 @65%
• Minute 2 = 40 yard Double KB Overhead Carry
• Minute 3 = Single Leg Step Up Jump x 5 ea.
• Minute 4 = Farmer Carry x 60 yard
• Minute 5 = Rest

*Focus on SPEED on the Squats.  Fast off the box, be sure to settle back and sit completely not touch and go.

B) 4 Sets:

• Double DB/KB Overhead Walking Lunge x 20yrds (Rest 1 Minute between sets)

*Goal is to increase load each set.  If it takes longer then 1:30 to complete set, weight is to heavy.

• 200m Row @107% of 2K pace, 200m easy row between efforts