“The pain of the process is only temporary, but the feeling of achievement lasts forever.”
Warm-up
Spend 2 minutes in Z1,
Then 3 rounds of
10t goblet lunges
10t SA KB press
10 hollow rocks
Mobility
Front squat prep – start with lax ball punishment
Huddler, pigeon and spiderman
Strength
5 min EMOM
5 front squats @70%; AFAP
Speed day, in disguise. In order for it to be speed work, the reps must be done in :10 or less. If that’s not possible, you must lower the weight. You will have plenty of time to warm-up, so my suggestion is to work past the weight you intend on using, then settle back to 70%.
WOD
“Geronimo”
30 min AMRAP
Teams of 3
800m run
Max cals on rower
Max cals on AB
*the partner running is the pace car
**refer to 10/12
