Fitness
A) E4M x 3 sets:
– 16 heavy goblet squats
– 8/side half kneeling banded pallof presses
– 8/side single arm ring row
B) For time:
– 800m run
– 30 DB walking lunges
– 21 overhead weighted sit-ups
– 600m run
– 20 DB walking lunges
– 15 overhead weighted sit-ups
– 400m run
– 10 DB walking lunges
– 9 overhead weighted sit-ups
*scale runs to 600, 400, 200 if needed.
Performance
A) E4M x 3 sets:
– 10 backsquats
– 8/side half kneeling banded pallof presses
*stay lighter at 50-55% for back squats
B) For time:
– 800m run
– 30 DB walking lunges (35/25)
– 21 toes to bar
– 600m run
– 20 DB walking lunges
– 15 toes to bar
– 400m run
– 10 DB walking lunges
– 9 toes to bar
HomeWOD
For time:
– 800m run
– 30 DB walking lunges
– 21 overhead weighted sit-ups
– 600m run
– 20 DB walking lunges
– 15 overhead weighted sit-ups
– 400m run
– 10 DB walking lunges
– 9 overhead weighted sit-ups