WOD
Strength
1) Back Squat: 15 minutes to find 3RM
2) 4 min. tabata Hollow hold
Conditioning
For Total Time:
4x100M sprint, rest 30 sec
rest 2 min
3x200M sprint, rest 45 sec
rest 2 min
2x400M sprint, rest 60 sec
rest 2 min
1x800M sprint
Extra
4 sets
5 Horizontal Rings rows w/ 2 sec. lowering
10 alt. weighted pistols
5 weighted ring dips AHAP