WOD NOTES
We continue to develop pulling endurance.
One length of the sand bag carry will be measured from the gym door to the storage units and back.
The MetCon is more about keeping moving and keeping the heart rate lower.
Get the work done at a comfortable pace.
Fitness
4 sets
Strict pull ups x 5 (least amount of assistance possible)
Use a partner as a spotter if possible
NFT
1000 m row
1 sand bag carry
750 m row
2 sand bag carry
500 m row
3 sand bag carry
250 m row
4 sand bag carry
Performance
4 sets
Weighted Strict pull ups x 5 reps
NFT
1000 m row
1 sand bag carry 100/80
750 m row
2 sand bag carry 100/80
500 m row
3 sand bag carry 100/80
250 m row
4 sand bag carry 100/80
Sport
Dynamic prep
Front rack band release x 45 sec
Bully stretch x 45 sec
Mace 360’s x 6
Empty bar
muscle clean + power clean + front squat + push press + jerk
Panda pull + hang clean AHAP
Jerk
3-3-3-3-3
Weighted strict pull ups
4 x 5 AHAP
NFT
10-10-10-10-10
Calories on the Ski erg
1-2-3-4
Sand bag carry 165/100
