3.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 81%. 90 sec rest.

                                      Lower the weight at normal speed, explosive reps off chest.

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
5 min rest

Sprints
200m x 3. 2 min rest.
Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge

Backward lunge 100 meters

Goat/Weakness (15 minutes)

Brad 
   5 mins rest
                On bar dip station:
                4 sets of: 3 bar dips and then max L-sit hold without coming off bar. 
                Rest as necessary between sets
                Accumulate at least 60 seconds  
                              If possible, do dips in L-sit position
              
Drew/Jo
     5 mins rest
     1A. 3 x ME Kipping parallette HSPU.                           60 sec rest.
     1B. 3 x 5 Hammer ring push up complex                         90 sec rest
   
           If you didn't see the complex, ask Bryan about it. Had a video but i could not get it to upload. 
           It should be 5 Ring Push ups and 5 single arm out to each side.

Class WOD