wod

Morning Session :

1. Warm up light jogging 5-8 min + dynamic warm up

2. Run on Grass or soft surface for 10-12 min @ zones 2-3
    2 sets of core work 15 reps Leg raises and plank hold 45sec - 1 min
    Run on Grass or soft surface for 10-12 min @ zone 2


Rest 6-8 Hours

Evening Session :

1. Strength

Back Squat : 60%- 8 reps, 65%- 8 reps, 70%- 6 reps, 75%-6 reps
Complex : Power Snatch + 2 Full Squat Snatches 65% x 3 reps

2. Skill:

3- 4 sets of wrist wall Handstand paired with a mobility exercise Standing Shoulder Extension with weighted bar 5 reps (hold on top 3 sec)

3. Metcon

At threshold pace 80% effort amrap 5 min

21/15/9 reps

Toes to bar
Push Press @ 55% of max

Rest 3 min

At theshold pace 80% effort amrap 5 min

21/15/9 reps

Burpees
Wall Ball


* For description of exercises Check Facebook page