We will be need releasing after this WOD today…
See you at 6:00am with Sarah and the Evening with ME!
Warm up
- release forearms and shoulders, upper trap, pec and back
- band release lower body
- 5 ps Turkish get ups
- 5 tempo push ups, starting at the bottom
- run 400 m
- 10 depth jumps
- warm up to the clean with Christine Girard’s warm up
SKILL 10 min max … partner up if you want !
2 ps Turkish get up or rope climbs
AM PEEPS…. pull sled inside gym ..corner to corner or do slam balls
RX conditioning 30 minutes
400 Meter Sled Push or Pull 6 Rounds “The Chief” (155/105) 200 Meter Sled Push or Pull 4 Rounds “The Chief” (155/105) 100 Meter Sled Push or Pull 2 Rounds “The Chief” (155/105) *Sled loaded to 1/2 Bodyweight or scaled “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
Scaled
800 Meter Run 6 Rounds “The Chief” (135/95) MW 400 Meter Run 4 Rounds “The Chief” (135/95)MW 200 Meter Run 2 Rounds “The Chief” (135/95)MW
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats