DATE – Wednesday
Warm-up:
Gym lengths – sprint / running drills
Mobility:
Roll & stretch calves
25 banded good mornings
WOD A)
2 attempts for a fasted 5 line Suicide Sprint
Start behind first red tape line, sprint to first line then back, second line then back, etc… all the way to the 5th line. 2 hand touch at each turn around.
WOD B)
Deadlift: 5,5,3,3,1,1,1
(Work up to a SAFE heavy single using the prescribed rep scheme, 3 attempts at your singles only!)
WOD C)
Row 300-400m @ 75% (work on stroke technique)
Rest 2-3 min then:
1k Row for time (max effort)
Rest 3-4 mins
Run 500m @ 75% – Cool down / flush
