Welcome to Day 3 of my programming! The template we are working from is my formula for success. There are no secrets, just smart training and hard work.
Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.
I. GENERAL WARM UP
Plyometric med ball warm-up.
10 Medicine ball tosses of:
- Chest passes
- Overhead tosses
- Rotation tosses
- Granny shots
- Wall ball shots
X 2 rounds
II. STRENGTH/SKILL:
3 rounds of:
- 2 Rope climbs
- 10 Toes to bar
- 10 Hip extensions
III. MAX EFFORT
Deadlift 10 minutes to find a a 2RM
IV. METCON
“Mary”
20 Minute AMRAP
- 5 HSPU
- 10 Alternating Pistols
- 15 Pull-Ups
If you need to scale, refer to Wodstar’s scales for Mary.
(Camille’s elite score gauge: above 15 rounds)
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