Warm Up: Run 400m. Then do the "lower body" warmup on the board along with band assisted pullups. Next work up to a 220#/155# back squat in preparation for the WOD. (Scaled weight suggestions for the back squats are 185/115 and 135/85).
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WOD: For time
Run 800m
50 ball slams (Use the heaviest ball you can)
25 back squats (220#/155#))
5 rope ascents or (scaled) 25 pullups
Run 800m
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Endurance: 2 x 500m row sprints
*Full recovery between efforts -- eventually...men's goal should be a 1:30 500 M and women....1:45 -- Let's see what you all can do tomorrow.
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Bonus, if you have time: 3 rounds - 20 GHD sit ups, 10 Bar good mornings or banded good mornings
------------
WOD: For time
Run 800m
50 ball slams (Use the heaviest ball you can)
25 back squats (220#/155#))
5 rope ascents or (scaled) 25 pullups
Run 800m
------------
Endurance: 2 x 500m row sprints
*Full recovery between efforts -- eventually...men's goal should be a 1:30 500 M and women....1:45 -- Let's see what you all can do tomorrow.
-------------
Bonus, if you have time: 3 rounds - 20 GHD sit ups, 10 Bar good mornings or banded good mornings
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