WOD 7/9

Performance – Week 1 of 8 Strength Eccentric Conditioning
A.
Skill Work
EMOM Alternating for 30:00
0:00 – Double Unders Practice
1:00 – Russian KB Swing
2:00 – :20-:30 Hollow Hold
………..
*Continue in this sequence through the, entire 30:00
B.
Row
4 Rounds
2:00 @ highest consistent effort possible
2:00 Rest
*consistency over intensity today, walk around during rest time
*Avg Interval time recorded
time allowing:
C.
Scap Pull-ups x10x3

Foundations (Test)
Skill
Kip Swing/Jumping Pull-up Progression

Conditioning
A.
1 Mile Time Trial  (Test)
*15 Minute Cap
*Time Recorded
B.
5 Rounds for time
6 Kip/Jumping Pull ups
6 DB Push Press
6 DB Lunges
6 V- ups
Total Time Recorded

“Only those who dare, truly live.” -Ruth P. Freedman