WOD 7/16

Performance – Week 2 of 8 Strength and Aerobic Base Focus
A.
Skill Work
EMOM Alternating for 21:00
0:00 – 12-15 Double Unders or :30 of DU practice
1:00 – 3 “5 step Burpees”
2:00 – 3 Hollow Rocks
………..
*Continue in this sequence through the, entire 21:00
B.
4 Rounds
400 M Run @ highest consistent effort possible
2:00 Rest
*consistency over intensity today, walk around during rest time, scale distance if 400 M take over 2:00
*Avg Interval time recorded
time allowing:
C. Scap Pull-ups x10x3

Foundations (Test)
Skill:
Press, Push Press, Jerk
A.
Push Press x8x4
Step ups x8/legx4
Test:
Front Plank

“It is a mistake to think that moving fast is the same as actually going somewhere.” ― Steve Goodier

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