WOD NOTES
Some body building to start off this training session. Followed by two very different conditioning pieces based off your level off programming. The fitness MetCon is all about pacing the burpees and racing on the rower, go hard and get those meters up. Our Performance group will be testing some muscular endurance under fatigue. Time to start building the ring and bar volume.
Fitness
4 sets
Bench press x 6-8 reps
Incline DB chest press x 10-12 reps
V sits x 10-15 reps
8 minute AMMAP
Row
Every 400 m = 10 burpees
Performance
4 sets
Bench press x 6-8 reps
Incline DB chest press x 10-12 reps
Rest 2 minutes between sets
4 RFT
10 Ring dips
20 T2B
30 DU
Sport
Power Snatch
3 x 1 @70%
Power clean
3 x 1 @70%
Front Squat
3 x 3 @70%
