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Components

Deadlift

Wingin' It

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WOD

Wingin' It Partner WOD

Strength

Deadlift (5x5)

Workout of the Day

Wingin' It (Time)

For Time In Partners
20 min CAP
300 Russian KbS 70/53
200 Wallballs 20/14
100 Kb Tactical Lunges

*One partner works / other partner does Deadhang hold
OR Plank Hold

Accumulate Reps in any order. Breakup as needed, just get the total reps done!

Tactical Lunges:
https://www.youtube.com/watch?v=S_MVcGhpaOk

Cash Out

Metcon (No Measure)

Aerobic Recovery
Running
3:00 Jog
1:00 Run
x 4

Work on keeping your breathing consistent and movement consistent. This is also a good time to work on some running technique. During the "jog", stick to 55-65% effort, and on the "run" bump up to around 75-80% for the minute.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 13, 2019

Athletes: