STRENGTH/SKILL
4 Rounds:
1. Zercher Lunge
- 5 reps each leg
F: KB Box Step Up, 8 each leg
P/S: Build to tough set of 5 each leg, alternating legs; 30x1 tempo
2. 2KB OH Carry
- 50-75' length
All Groups: Adjust load as needed
WOD
"Midline"
Full Tabata at each station (19 mins)
*score is total reps combined*
1. Toes to Bar
F: Sit Up
P/S: T2B
Rest 1 min
2. Airbike for Cal or Sled Sprint
*sled = 1pt every 10'*
F: Light/empty
P: Moderate
S: tough but moveable
rest 1 min
3. 2KB OH Lunge
F: KB Lunge
P/S: Adjust load as needed
- Sport goal to get to 53/35# each hand
Rest 1 min
4. Row for Cal
All groups
Rest 1 min
- start at worst station and rotate through
