8am-10am: Open Gym
10am: Group WOD
5 rounds for time of:
Run, 200 m
Sled Drag, pick load, 100 ft
5 Double KB Clean & Jerks, 53/35 lbs
Grunt workout on deck for today! This workout starts with a 200m run that should take no longer than 1min to complete. ‘100ft sled drag is next using a weight that you can go unbroken with maybe the first two rounds but then have to break into 2 sets. Those legs should be burning! Finally, Kettlebell Clean & Jerk should have you getting all 5 reps in a row with a weight that challenges you a bit while maintaining control and position.
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
Accessory work for today is going to involve some single-arm work and midline rotational work. As always this is to be done for quality. Rest as needed and use weights that allow for unbroken sets.