This is a Sample Day 3 of Wodstar’s Military, Law Enforcement and Firefighter Program.

To sign up for the program, click here.

ENDURANCE:
Swim

Complete 3 Sets of:
• 50 Meters
• Rest 1:00
• 200 Meters
• Rest 1:30
• 500 Meters
• Rest 2:00

So this is a wave. Do the 50, then the 200, then 500 and then start back at the 50 and so on till you do each of the lengths 3 times

then

STRENGTH:
Power Cleans
Complete 5 sets of 3 reps @70-80% of 1 Rep Max
(Fast singles) these don’t have to be touch n go

then

WOD:
Complete 4 Rounds for Time of:
• 20 Wall Ball (20/14lbs)
• 15 Cleans (135/95lbs)
• 30 Double-Unders