Strength/Skill:

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4 Sets

10 Russian KB Swings (Heavy)

10 Dips @3111

20-30 sec HS Hold

*60 sec rest b/w sets

 

WOD:

4 RFT

14 Dual DB Hang Squat Clean (45/30)

14 DB Snatch (45/30)

10m Handstand Walk

*Sub HS Walk with 3 Wall Walks + 4 Shoulder Taps

 

Washboard Wednesday Cash Out (Optional):

3 Sets

20-30 sec/side Adduction Biased Side Plank (https://youtu.be/9OlHE5GqNfQ)

10 Plank Banded Psoas March (https://youtu.be/lsof-AOb_gY)

15-20 sec L-Sit

*complete on your own

 

Conditioning:

4 Sets (Every 5 min)

In a 3:00 Window: 400m Run

In a 2:00 Window: 200m Run

 

*at 0:00 Run 400m, time remaining until 3:00 is rest.  At 3:00 Run 200m, time remaining until 5:00 is rest. Repeat cycle for a total of 4 times.

*400m at Mile pace

*200m at 800m pace

15-20 sec L-Sit

*complete on your own

 

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Some are already sold out, but do not despair! We will be ordering more soon. Please let us know which style/size, so you won’t miss out!!


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