Workout of the Day
Warm-Up
50m Sprint
10 Russian Twisters
5 Pull-Ups
6 Push-Ups
5 Leg Swings
Strength
Five sets of:
Shoulder Press x 4 reps @ 2111
Rest 90 seconds
Weighted Pull-Ups x 4 reps @ 2110
Rest 90 seconds
WOD
In teams of two, complete a 800 meter walk.
Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with KBs at sides, the other with plate overhead. Choose the heaviest KBs/plate you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.
Cool Down
800m Run
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