Day#23 Tuesday Week#4 Loading

Warm up

Wall climbs

Dips

Hollow rocks

Super rocks

Skill

Rack stretch & front squat

WOD

15 minute AMRAP

3 Front squats

Burpees 2-4-6-8-10-12-14-16-18-20…

CFE

Warm up & skill

Pose running technique

·      Wall pull drill

·      Hop fall drill

·      Lunge drill

·      Hip driver drill

·      Partner pull resistance drill

WOD

5 x 400m repeats

*Your effort time =’s your rest time*