There seems to be a little confusion with some people regarding wod's. The Strength element needs to be done on its own and before the conditioning part of the workout. Do your lift, develop your strength, take a rest and then move on. Do not skip the strength portion if you can help it as it will ensure that your level of fitness continues to be advanced. Remember that the strength element has been included based on the fact that we have great conditioning, but a lack of strength in many moves. There are a number of other ways that we can increase strength that would be more effective, yet this is the best compromise I can come to for the group. Many of you enjoy and like the conditioning that we do and wish to keep it as a part of the current programming and I see the need for strength. As a result we arrive at the current programming. Stay the course and you will see the results you desire.
Press Find a new 1 RM
rest as needed
For Time
Baseline Fitness Test
4 Hallway runs (appx. 500m)
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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