PRE: Movement Standards

WOD: Passion Wod:

-100 DU’s (x 3 singles)

-800m Barbell Carry (125/95/65)

-100 Burpees

POST: Mobility

PRE: 3 Sets: 10 Seated Barbell Good Mornings, 0:15 Static Chin-over bar hold, 10 Dual KB Sumo Deadlift High Pulls

WOD: For time:

-800m Run

-25 Dual DB Thrusters (50/35)

-400m Run

-20 Dual DB Thrusters

-200m Run

-15 Dual DB Thrusters

POST: 2 Rounds: 12 DB Floor Press, 20 Oblique Crunches/side 

PRE: 3 Sets: 15 GHDSU, 0:20 Free Handstand Hold, 8/6 Cal Ski, 10' Handstand Walk

WOD: For time: 10 Rounds:

-10/7 Cal Bike

-1 Rope Climb (5 Strict Pull-ups)

POST: 3 Sets: 0:30 sec L-Sit Hold, Athlete chosen stretching