WOD NOTES
Yup this is a repeat from last month.
This is a great test of your repeated power output.
Fitness and Performance
Dynamic prep
Frogger pulses x 12
Star fish x 12
3 position calf raises x 6’s
5-8 minutes
Empty sled sprints
Shuttle runs
Assault bike
5 sets
1 minute Assault Bike
2 minutes Rest
1 minute Sled Push @150#
2 minutes Rest
Compare to last month
Sport
Lower intensity aerobic work
Buy – in
2000 m row @5 k pace
20 minute AMRAP
10 Sand bag clean and press @45 lbs
200 feet sled push @150 lbs
20 calorie ski erg
Mace 360’s x 12’s
Cash out
2000 m row @10 k pace
