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Warm-up: Cycle for 10 minutes Begin with a 5 minute run and move right into the endurance portion of the workout once you’ve stretched out lower extremities. Once that’s completed, move inside and continue to stretch the shoulder girdle, triceps and lower body.
WOD: 7 rounds of 7 push-press 115#, 7 weighted pull-ups and 7 V-up. Push-press weight between 135 – 175 lbs, weighted pull-up weight between 20 35 lbs (not weighted because of biceps). 16:00
Strength: Rest
Endurance: Run 5 rounds of 400 meters at a 1:05 – 1:20 pace.
Coach’s comments: Equipment needed – Olympic bar, weight and somewhere to run.