Complete in Order
Strength:
A) 2 sec. Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min. to find max for the day
B) BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set
Skill:
A) After conditioning: 100 Hollow rocks
Conditioning:
For time:
100m empty sled push
200m run only
100m empty sled push
400m run
100m empty sled push
600m run
100m empty sled push
800m run
100m empty sled push
600m run
100m empty sled push
400m run
100m empty sled push
200m run
100m empty sled push
*if you have a 400m mark out and back you are effectively pushing the sled in 100m chunks turning to run back to start and back to sled at each 100m mark out and back
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition
