Fitness
3 sets of complex
Renegade rows x 8 – 10 reps
Roving plank x 1 length of gym
Mt.Climbers x 20
Rest 90 seconds
3 mixed sets for times:
400 m run
500 m row
15 Burpees
Rest 2 minutes
Performance and Sport
5 minutes
T2B Skill work and pacing strategies
10 minutes
MU progressions
10 minutes
Work up to a heavy 3 RM Power clean
2-3 sets:
Calorie Row x 15
T2B x 2 sets
Wall balls 20/14 x 15 – 20 reps
Power cleans 135/95 x 2-3 sets
MU x 2 sets
Rest 2 minutes
Increase the pacing speed over the sets, keep the reps/sets the same to compare times.
Everyone will have a varied rep/set scheme in mind and this is an opportunity to test out your individual approach to Open WOD 14.4 tomorrow
