Thursday, September 2

Skill: Pose Running Drills

Strength: Power Clean 4-4-2

WOD:

3 rounds for time of:

Row 500 meters

Run 400 meters

1:00 Plank

Rebuild Programming:

A1. Back Rack Drop Lunge; 30X1; 4-6leg; rest 20sec x 4 Sets *rear foot on 4-6” plate

A2. Narrow Grip Floor Press; 2020; 10-12reps; rest 60sec x 3 Sets

B1. Supinated Grip Pendlay Row; 31X1; 6-8 reps x 4

B2. Landmine Oblique Twist: 20X0; 10-12 reps x 4