Monday, July 13, 2020

Warm Up:
  • 500 Meter Run
  • Lunge Stretch
  • Alternating Hamstring
  • Alternating quad
  • PVC pass-throughs / around the world


  • 2 X 10 DB bench press
  • 2 x 10 DB strict press
Skill: WOD Movement Standards / Set Up
  • Squats: Positioning, Depth
  • Push Ups
  • Sit Ups
  • Pull Ups (strict vs kipping) + Bands if needed

WOD: Baseline Run – For Time

  • 500 Meter Run
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Pull Ups
  • 10 Pull Ups

Goal is to finish the WOD as fast as possible while minimizing rest. You don’t want to go too hot on the run and to have catch your breath for 30 seconds before you start squatting. Pace the run, but not too much and recover on the squats. Try to keep moving on the sit ups and break up the push up and pull ups as needed.

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