Skill:
25 pull ups
Strength:
Back squats
then
Front squats
5-5-5-5-5
Stabilizer:
Last few days
Metcon:
One of my favorite endurance WOD's we got from Coach Rob Ord during our Warrior Athlete Challenge and BrassRing Fitness
RUN
3-3-3 beginner
or
5-5-5 intermediate
or
7-7-7 advanced
RED LINE BACK
So, which ever time you choose you will run the first set of minutes at an EASY pace then the second set at a MEDIUM pace and the third set at a FAST pace. When you hit the last of your time running out, you will turn around and red line back to beat your initial time out (9,15,21 minutes)
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