In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and progressions

Part 2 – Conditioning: “Karl’s Wife is Twisted”

Performance: For time –

  • Run 400 meters
  • 21 Thrusters (95/65lb)
  • 21 Pull-ups
  • Run 300 meters (as a shuttle, 150m out then back)
  • 15 Thrusters (115/75lb)
  • 15 Pull-ups
  • Run 200 meter
  • 9 Thrusters (135/95lb)
  • 9 Pull-ups

Fitness:

  • Run 400 meters
  • 21 Thrusters at 5 RPE
  • 21 Ring Rows
  • Run 300 meters (as a shuttle, 150m out then back)
  • 15 Thrusters at 6 RPE
  • 15 Ring Rows
  • Run 200 meter
  • 9 Thrusters at 7 RPE
  • 9 Ring Rows
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