WOD NOTES
Today’s interval work will test your DU skills.
The number of DU’s will be varied based on your individual ability.
Fitness and Performance
EMOM x 9
1 = 30 sec DU practice
2 = 12 hollow rocks
3 = 15 air squats
Every 4 minutes x 5 sets
2o Wall balls
30 DU
Rest with time remaining
Sport
5 minutes Assault bike engine warm up
2 sets
Primal Pass Thru x 6
Prayer stretch x 45 seconds
Toe reach series x 6’s
2-3 small sets of:
Thrusters & Burpees
Practice pacing, breathing and tempo
16.5
WL Athletes
Snatch Waves
70-75-80% Triples
75-80-85% Doubles
80-85-90% Singles
Clean grip Dead lifts
3-3-3-3-3
HBBS
Work up to heavy 4 RM
