BS: 4×2.2.2 clusters (65%,70%, 75%), rest 8 sec between doubles, 2 min rest between sets

Max HS Hold (up to 30 sec) x 5, rest 1 min btwn sets. Focus on hollow position and full body connection


Open 14.4 Repeat


5 Rounds:
8 Push Press (115/75)
12 KB Swing (53/35)
200m run
Rest 60 sec

Remember the working parts of the above WOD (not referring to 14.4) should be 100% effort. Work knowing a rest is coming and push as hard as you can. Don’t pace.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: