WOD NOTES:
Straight forward strength day today.
With a little bit of some gymnastics fun.
Fitness
5 sets:
Wall Squat x 5
OHS with dowel x 5
Cossack Squat x 3 each side
4 sets
Single arm banded row with knee drive x 8-10 reps ea.
Seal walk x 1 length
One arm KB swing x 10 each
Performance
Back squats 4 x 3 @85%
4 sets
Single arm banded row with knee drive x 8-10 reps ea.
1 Wall Climb + 2 shoulder taps each
One arm KB Snatch x 5 each
Sport
HBBS 4 x 3 @85%
Jerk balance 5 x 3
Working on foot positions, hold lock out for 3 seconds each rep
5 min AMRAP
10 Burpees over bar
20 Thrusters 75/55
Work on your cycle speed while maintaining breath tempo
