Friday June 26th WOD

Warm up:  800m jog + coach led dynamic stretching and mobility

Skill/Strength couplet:  Muscle ups and weighted step ups

-4 sets Max effort Muscle ups (sub 2 skin the cat and 3-5 tricep push ups)

-4 sets 6-8 weighted steps up 65/45# (20” box)

-Rest 2-2:30 minutes between sets

Conditioning:  10x80 yard sprint

-Walk back is rest period

-Increase in intensity each set

    -50, 50, 60, 60, 75, 75, 85, 85, 100, 100%

Nick Prohaska1 Comment