8am Endurance
400’s with a friend.. running 400’s with friends is so much easier.
8×400 or 10×400
Run these on the post office road
Run 400 Rest 2:00. Dont run your first 2 or 3 too fast, even pace the whole time

9am Mobility

10am chipper wod

Individual chipper- Complete in any order
4 sled pushes (down and back is one)
20 Cal ski erg
20 Cal bike
40 Dumbbell presses (shoulder to over head, 1 dumbbell each hand)
40 Kb swings
50 wall balls
50 sit ups
60 Slam balls
60 walking lunges
80 Air squats
1000 Meter row

Warm up-
3 rounds,
15 situps
15 squats
30 second plank hold
10 empty bar power snatches

Strength
10 Minutes emom
3 power snatches.. from the ground, work up,

Wod-
4 Rounds
Run 400M
10 Hand Stand Push Ups (sub strict dumbbell presses
10 Toes to Bar
10 Power Snatches 115/75
2 rope climbs.

Warm up
Row 750
40 Airsquats
Grab an empty bar
10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions.

Strength
Back Squats
8,8,6,6,4,4+
work from 70 percent to about 85… last set is as many reps as possible.. USE SPOTTERS!

Wod
30-20-10
Deadlifts 185/135
Pistols (air squat, just double the numbers)
Hand Release Push ups

Warm up
THUNDERSTRUCK

Strength
Bench Press
Sets of 10,
10,10,10,10

Wod—- lets go long and light
25 minutes
60 cal bike buy in
-Then Amrap of-
10 Kb swings 55/35
15 Burpees
20 Rower Cals (use whatever rower in open if there are more people than rowers.. this is not a crisis situation.. you wont have to wait more than 30 seconds, someone will be done)

Warm up-
4 rounds
20 high knees walks
10 over head squats with a 2 second pause at the bottom

Strength
10 Minute Emom
2 Power position Power clean (start in the power position which we will go over, clean the bar, no squat)
1 power position squat clean

Wod-
10 minutes Amrap
5 Squat clean and jerk 155/105
40 Double unders