WOD
Strength
Push Press: Work up to 5RM in 6 sets
Conditioning
4 Rounds for Time:
400M Run
25 Burpees to 6″ target
500M Row
Scaled:
4 Rounds for Time:
200M Run
15 Burpees
250M Row
No time cap, but it should be under 25 minutes, scale as needed.
EXTRA
Strength
10 sets working to max: 2 FS + 1 Split Jerk
*no misses
*focus on footwork ”
Skill
6 sets
1 wall walk + 30 ft. HS walk
8 min. Reverse Tabata
L-sit hold on parellettes