TTB skills
Push press 6 70%
SS 8 strict pullups
“Knuckle sandwich”
400m run-buy in
10-1 PP 115/75
TTB
400m run-cash out
We are going to continue to make time for gymnastic skills in our warmups. Not only does it improve flexibility, it develops coordination in the required movement patterns and allows practice before fatigue. The push press in the strength portion is simply to strengthen our overhead position and improve stability. The WOD is set up to tax the aerobic system with the run, which will in turn make the glycolytic system have to work harder in the movements. Bouncing back and forth between systems has tremendous carryover to your 1mile-5k distances. The weight is meant to be done unbroken. Scale it accordingly.