Friday

Strength Development:

Weighted Good Mornings

5 sets @ 2 minutes

·    5 good mornings per set

·    Stretch out and focus on glute and lower back development

WOD

For Time:

CAP 21 Minutes

21 – 15 – 9

·    Ball-slams

·    Sit-ups

Then:

·    400 meter run/row/ski-erg

21 – 15 – 9

·    Box Step-ups (RX 24”/20”)

·    Dumb-bell Snatches Alternating arms (RX 22.5/15 kg)

Then:

·    400 meter run/row/ski-erg

21 – 15 – 9

·    Static Inchworms

·    Sideways Lunges

Then:

·    400 meter run/row/ski-erg