WOD NOTES
Intervals session.
Fitness and Performance
6000 m row with a partner
Alternating as needed
Sport
Dynamic prep
Band frogger pulses x 10
Mace 360’s x 6’s
Single arm/single leg KB DL x 12
Triceps opener x 5/5/5/5
4 sets
Segment Snatch
(3 sec pause at knee)
Front Squats
Work up to heavy triple
(5 seconds eccentric – no bounce)
15 minutes
Work up to heavy BTN jerk single
8 minute AMRAP
200 feet OH sand bag carry
200 feet sled drag 200/150
