W2D4

Sport-specific focus day – Girevoy sport, running, etc. No strength or metcon work to permit some extra recovery for full training day tomorrow.

Performed after sport work:

Midline Stability:

Ab wheel rollouts -5 reps, holding at full extension
One arm kettlebell swings (medium to heavy) 8 reps each arm

4 Rounds

Strength:

none

Metcon:

none

 

WOD II:

Strength:

50 Butterfly situps (fast up, slow down)

Metcon:

75 burpees for time + 1 bonus point for every burpee done before 10 minutes

 

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