Is that ALL??
“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
– Greg Glassman (Founder)Warmup: Group dynamic warmup 10 x 30M running drills: 2 x jog, 2 x fast feet, high knees, high heels, heel kick skip, karaoke, 2 x half sprint Skill/Gymnastics: Chest to Bar Pullup – Spend 15 minutes working on the C2B pullup – Don’t worry about resistance, focus on ROM and try different approaches to the movement (strict, kipping, butterfly) WOD: Complete the following for time 200 DU (Int: 500 singles + 5 burpees every 50 reps, Beg: 300 singles + 3 burpees every 50 reps) 100 KB Front squats 24/16 (one KB, held at shoulder height) (Int: 60 Reps, Beg: 40 Reps) 50 KB Snatch, (25 R/L) (Int: 36 Reps – DB, Beg: 24 Reps – DB) 30 KB thrusters, (15 R/L) (Int: 20 Reps, Beg: 16 Reps) Cool Down: 1) Walk & Stretch 200M 2) Partner split stretch 3) Partner Quads stretch 4) Partner Triceps stretch