Endurance.
All running
***the exact distance doesnt matter. we are running to a point and turning around.
this is partners. you go and i go
8×200 (to the fence, 4 each person, you go i go)
6×400 (to the old 400, 3 each. you go i go)
2×800 (to the old 800, 1 each)
6×400
8×200

Weightlifting at 9am

Crossfit at 9am
AMRAP 6 Minutes Alt. Rounds with a partner
3 Farmer’s Carry Shuttle Runs w/ S-DB*
10 Wall Balls

wod
For Time, Alternating rounds w/ a partner:
6 Farmer’s Carry Shuttle Runs 50s/35s
50 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
40 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
30 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
20 Wallballs 20/14lbs
6 Farmer’s Carry Shuttle Runs 50s/35s
10 Wallballs 20/14lbs

1 Shuttle Run = 25′ out and 25′ back

Parter 1 performs 6 and 50,
then partner 2 performs 6 and 50.
Then P1 performs 6 and 40,
then P2 performs 6 and 40, etc.
So you will have lots of rest so treat your section as short spring workouts

CONDITIONING
Feel: Gas
Pacing: Sustain/Reach Target Score: 18-25 Minutes
Firebreather Score: Sub-18 Minutes
Scaling:
^–   Shuttle Run: Reduce the loading if necessary, but be cautious about over
scaling the movement. Only substitute shuttle runs in the instance of injury. Scale is 300m Row
^–   Wallballs: Shouldn’t ever exceed 3 sets.
Coach Focus: Athletes should be able to perform their 5 shuttle runs unbroken every round other than maybe the final 2 rounds. Overall, 5 shuttle runs should not exceed :75 at absolute worst, but should be closer to :50-60. Athletes need a wallball they can perform 30 reps with unbroken when fresh.