Thursday, 8-21-14

If you have trained Monday-Wednesday, take today as a rest day.

WOD: In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
-20 Wall Ball 20/14
-10 Burpees
-300 Meter Run

Strength:A) 3 sets of:
60 Seconds of L-Sit on Parallettes or L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Nose And Toes Or Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B) Take 10-15 minutes to build to a heavy-ish Clean,
and then…

WOD: Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Extra Credit: Three sets, not for time, of:
Weighted GHD Hip Extension x 8 reps
Rest as needed
GHD Sit-Ups x 15 reps
Rest as needed

Optional Conditiong
This should be done 3 hours before or after the primary work
Every 30 seconds for 20 minutes (10 sets)
:30 Max Row or AD for Cal
:30 Active Rest

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