Monday Group Strength and Conditioning

WOD 3 Rounds
Every 4 min
-Bike 10/7 cal. Cap at 40s
-10 wall ball shots*
-15 m prowler push (cap at 20s)
Aim to use heavier weight or higher height than:
M: 20lb 10ft
F: 14lb 9 ft
The goal of today’s class is sustained sprint stimulus, under higher power than is possible in say a 400m run. Athletes should be resting longer than working, but going hard and non-stop while working. You can adjust prowler and wall ball weights as you see fit.
Basically have a heavy and a light prowler.. the weight is not that important
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