Monday 24, February 2014

Skill:

The skill will stay the same all week - and will be in the regular WOD on Friday

10 minutes
Turkish Get ups

Strength:

Week 2 Wendler

Deadlifts

3-3-3+
70/80/90%

Stabilizer:

Will stay the same for the week

3x
25 weighted v-twist
25 evil wheels
25 weighted sit ups

Metcon:

Max Distance Run in 9 minutes
*all out effort

Rest 2 minutes

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double unders
Rest as needed between sets
***EACH SET IS UNBROKEN OR YOU START IT AGAIN

30 minute time cap for the run and jump