A familiar Friday strength session with vertical pressing and pulling . Then another longer moderately intensive workout, this time with light weight/high skilled movements. On this wod we want our athletes to realize that it’s about the long game and not coming out hot off the start. Goal should be to stay consistent with round times and maintain unbroken or close to on sets.


4 rounds
5-10 strict Chin Ups
10 Seated DB Z-Press
15 Hip Extensions (OR 20 Superman)


” Brian O’Connor ”

5 rounds:
Run 600 m
20 overhead squats (35/25)
20 sumo deadlift high pulls (35/25)

CAP 30:00

Scaling Options available on SugarWOD