Wednesday

Warm Up:
200m run
10 thrusters
10 overhead squats
10 strict ttb

Mobility

Strength: Inversions, 10 min
ADV: on the min for 10 mins, 1-3 reps on plates or parallettes
BEG/INT: every other min for 10 mins, 1-5 reps on bands
If last week was successful, add 1 more rep.

WOD:
3 rounds of Pullup Complex

2 Strict
4 Chest to Bar
6 Kipping
30 second rest ( do not let go of bar during complex)

BEGINNER/INTERMEDIATE complex
3 rounds
2 CTB
4 Strict
6 Ring Rows
30 sec rest

After last 30 sec rest, go immediately into the Sprint portion.

THEN:
6x 100m Sprints AFAP: 30 sec rest between sets
Keep rounds within 3-5 secs. If there is more than 5 sec difference between runs, your set is over.




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