Skill Work: Same Skill work as last week. Try improve upon movements you choose last week.
Metcon: Move at your pace and don’t worry about anyone around you. Weights should be light. This is for quality and there is no score, but loading should be light, especially since some of these movements are not common in a conditioning piece. Focus on being efficient with form and moving with more intention.
Skill
Skill EMOM, 8:00m
ODD Minutes: bike, row, running 30/30.
EVEN Minutes: 30s of Double Under or Triple Under Practice.
WOD
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.
L3: (75, 55) L2: (65, 35)
L1: (45, 25)