WOD
Strength
Back Squat: Sets of 5, build to 85%
Conditioning – A
5 X 500M Row Intervals
90 Sec Rest
**Record each time. Aim for 15 sec slower than 500M PR and hold that pace for each set.
Conditioning – B
1 Mile Run for Time – start immediately after last Row
*scale distance if needed. Pick a distance you can run/jog the entire time without walking
Extra
Power Jerk + 2 Split jerks: Work to a heavy set in 7 sets, then 6 singles
4 Sets:
5 e/leg box step downs (pistol progression)
Max static HS hold in 4’x6′ box (stall mat)
Midline – After
100 Hollow/Arch Swings