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WOD#1: Strength. Start with an empty bar. Add weight as needed. Don't over work. This is just to continue to warm up your legs for the set of 3. 80% of your max, is going to feel heavy. That's why when doing heavy weight, we do less reps. When you feel you have your 80%, then you start the 8 sets. Click on movement to see Points of Performance to make sure movement is performed correctly for your safety. Record your information.
WOD#2: Endurance. This workout is a Task Priority WOD. With a running clock, you must complete the reps of each movement. Finish each rep scheme of each movement before moving onto the next rep scheme. EX: 15 reps of bupees, air squats, db power snatch, then do 12, then 9, 6, and 3. This WOD will work your full body. Make sure to keep moving, doesn't matter how slow or fast, just keep moving.
Click on the movement to see a demo if you are unsure how to perform.
COOL DOWN: Agility. A metabolic movement to slow down the heart rate.