WOD NOTES:
Pulling strength and and hip hinge mechanics are the on the menu today.
But, if you missed our long cardio effort this week make sure to join in on the sport programming.
Fitness
4 sets:
Australian pullups x 5-8 reps
Pull to stand on rope x 1
4 sets
Single leg KB/DB Dead lifts x 5-8 each
Banded triceps kick back x 12
DB biceps curl x 10-12
Performance
4 sets:
Stict pull ups x 3-5 reps
Straddle legless rope climb x 1
4 sets
Single leg KB/DB Dead lifts x 5-8 each
Ring dip x 5-8
DB biceps curl x 10-12
Sport
Start the clock:
5 x 800 m Run @75%
Every 8 minutes start your next run
Record times on each set
The goal is to keep each piece within 10 seconds of each other
This is a pacing test, not a racing test
