Category: WOD

Milo of Croton 1000m run 1 clean 900m run 2 cleans 800m run 3 cleans 700m run 4 cleans 600 m run 5 cleans 500m run 6 cleans 400m run 7 cleans 300m run 8 cleans 200m run 9 cleans 100m run 10 cleans

Warm up 90/90 2:30 each side and direction Then 90 seconds of knee lifts/ 90 seconds of foot lifts Then 4 rds 10-15 SA high pulls each arm 10 sky reaches each side 20 band pull aparts 100’ oh carry each arm Wod Amrap 30 50 air squats 40 hspu 30 snatches Stairs

Warm up 4 rds 5 cat/cow 10 moose antlers each side 10 straight arm lat pull downs 10 banded pull throughs Skill Deadlift Strength Deadlift 10-10-10-10-10 Between sets 8-15 second compression squeeze WOD 21-15-9 Burpee box jump over Deadlifts