In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minute time cap

Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters!
Fitness: Squat – 4-5 sets of 3 reps working up to a 7 to 8 RPE

Part 2 – Conditioning: “Right In”

Performance: For total reps –

  • 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
  • Run 200m weighted (AHAP)

Rest until clock hits: 7:00

  • 8 rounds of Tabata KB Sumo deadlift high pulls (24/16k)
  • Run 200m weighted (AHAP)

Rest until clock hits: 14:00. Then for time:

  • Unweighted 800m run

Fitness: For total reps –

  • 8 rounds of Tabata Squats (work for 20 seconds and rest for 10 seconds)
  • Row 200m with two 45lb plates under the back of the erg

Rest until clock hits: 7:00

  • 8 rounds of Tabata Russian KB Swings
  • Row 200m with two 45lb plates under the back of the erg

Rest until clock hits: 14:00. Then for time: Row 1000m

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