Strength/Skill:
5L/5R windmills x3
SuperSet 15 v-ups x3
Met-Con:
800m run
6 rope climbs
1L/1R plank rotations
1k row
400m run
3 Rope Climbs
1L/1R plank rotations
500m row
200m run
1 Rope Climb
1L/1R plank rotations
250m row
Similar to yesterday in time frame, but this time you don’t have a partner and pacing is all important. In endurance terms, this is tempo work. As far as the movement goes, plank rotations and windmills all have one thing in common regarding this wod. They train our transverse plane. In life, we don’t get into a perfect set to move objects. One of the reasons over 80% of Americans have back pain is due to a lack of strength regarding rotation. Thats why we keep doing these movements!