11/3/2014

By November 3, 2014wod

PreWOD

Met Con
11/3/2014

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then 3 rounds – 10x 
thrusters (45#), 10x sit ups, 10x PVC dislocates.
Work Capacity: Complete the following for time…
• 30x toes 2 bar
• 20x DB thrusters (35#/25#)
• Run 800m
• 20x DB thrusters (35#/25#)
• 30x toes 2 bar
Strength: Push press – 10 sets x 2 reps @ 90% 1 RM.
Stamina: Chipper, not timed: 50x push press @ 75#-95#/45#-65#, 75x supine ring pull-ups,
800m buddy carry.
Durability: 10 rounds – 30 second max distance row, 30 seconds rest. 100x 4-count bicycle
sit ups, 100x arm haulers. Warrior&yoga&or&Active&Stretch.&Hydrate&and&fuel&within&30&
minutes.&&Journal&post&training&session&SOP.

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