Warm-up: JA’s high knee walk, butt kick run, 2-side shuffles, 2-karahokes, 4-50% POSE Sprints. Part #2:
Strength: Back Squat 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%
WOD: 10-20-30-40 of pistols, wall ball and a hill run after each set.
RX: 20 / 15 @ 10′, L-3: 16 / 12 @ 10′, L-2: 10 at 9′
Strength: 5 x 5 front, back and overhead squats.
Speed: 6-hill sprints
Stamina: Five rounds of 10-body blasters, 10-burpee over box jumps, 20-1-armed push-ups (10-each) 1-mile partner buddy carry. Switch when tired.
Endurance: 5k run, 5k row, 5k run.
Mobility and Recovery
Pre-WOD Skills: 5 x 5 snatch balance, start with bar and add each set.
Post WOD Recovery: PSOAS, Hamstring, and banded shoulder stretches.