I'm sure everyone was really strict with their diet over the holiday weekend, but just in case were gonna take it semi-easy this week and not try to totally demolish our body's.
Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.
Conditioning:
15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters
Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)
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*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
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