Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 kip swings
5 strict pull-ups
10 push-ups
Mobility
Rotational or banded stretches to prep for strength
Strength
Bench press – 5×3; all at 70% and up
*this should be hard, so take 2:00 between sets.
WOD
1000m run
50 wall balls (20/14#)
Rest 4:00, x2
The goal is not to come out super hot, and then try to hold on for the second workout. We get better by pacing a WOD in the 80 to 85% perceived exertion range. So set a time for the first WOD and try to come within :10 in the second.
