Training Camp

Warm up:

Row 1K

10 Rounds of Cindy, not for time but at a good pace.

SWOD:

Bench press- 225/125 for max reps, 2 attempts (scale as needed but 225/125 is the gold standard)

5 x 50m sprints with a flying start. * Start 10m behind the actual start line and be reaching max speed by the time you hit the start line. Rest long enough to achieve 100% effort on all sprints.

Yoke push- Load your body weight onto the yoke and push it 25m down and 25m back, complete 5 sets.

Box Jump- Find a new Max Height

* Rest as needed between this work to be able to hit each item at 100% effort*


WOD:

Complete for time:

30 Back Squats @ Body weight
1K row
30 Burpees