WOD:

recharge day 4

#shuttle fun

8 Minutes of:

:40 On and /:20 sec

50ft Shuttle Run (25ft Down/25ft Back)

Start off moderate and try to add one 25ft length more each round

At the 12:00, Complete

“Crossover Annie” (Cap 12)

50-40-30-20-10

Crossover Single Under *

Ab Mat Sit Ups

*Limit any set of Crossovers to either a certain amount of attempts or a :90 cap per set. You want to practice under fatigue but also want to get reps in a keep moving. If the Crossover skill disappears altogether, switch to a jump rope variation you can crush – Double Unders or Single Unders X2

STRENGTH:

#Pendlay Row 4×12 -The Rows should be light to moderate but perfect. Keep tension on the barbell throughout the set.

Alternating DB Hammer Curl 3 sets of 12

Bench Dips 3 sets of 10 (Add Weight on lap) or Max Reps no weight