WOD and Accessory will be programmed for class. Other pieces to be performed on own.

WOD:

#brian oconnor (Time Cap 40 min)

5 rounds:
Run 800 meters
25 overhead squats (75/55)
25 sumo deadlift high pulls (75/55) *Can scale to Hang Power Cleans if SDLHP if need

ACCESSORY:

3 Sets
10 Barbell Bent Over Row (Heavy weight – not max set)
0:30 Hollow Body Hold (Rx+GHD SIt Up Parallel Hold) + 10 Hollow Rocks (Rx+10 GHD sit ups (Hold your body at parallel for 30 seconds and then begin the sit ups)
12 Barbell Good Mornings (Rx+weighted barbell Hip extensions -Heavy)
12 Single Leg Barbell RDLs (moderate)

Athletes Notes

Double Dumbbell Bent Over Row – Perform with a barbell
Hip Extension – perform with barbell in back rack
Single Leg Barbell RDL

#MUSCLE UP SKILL:

5 Sets
Every 2:00
10/8 Muscle Ups (Unbroken)

ADDITIONAL CARDIO WOD:

5 Sets:
500m Row (fast)
250m Ski easy
500m Row (fast)
250m Ski easy
500m Row (fast)
-rest 2:00 between sets-