wods

A. Morning Session

1. Light jogging 5-8 min + dynamic warm up
2. Run on Grass or soft surface for 12-14 min @ zones 2-3
3. 3 sets of core work 12 reps of Leg raises + plank hold 45 sec
4. Run on grass for 12-14 min @ zones 2-3


Rest 6-8 Hours

Evening Session

B. Strength

1. Back Squat 65% x 6 reps, 70% x 6 reps, 75% x 5-6 reps , 80% x 5 reps
2. Complex : Power Snatch + 2 full Squat Snatch 70% x 3 sets

C. Skill

3 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

D. Metcon

At threshold pace 80%

Amrap 8 min

1 Rope Climb
2 Defict Hspu
30 Du