Happy Birthday Thomas!
Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4
+Supplemental Work For: Spartan Beast Race Prep
Fit, Functional, and Healthy is Your Lifestyle
In addition to the mobility we do in class,
Perform 10-Minutes of Mobility, at Home, Every Day
Section 1: Power & Skill
10-Minute EMOM
Odd:
2 Power Cleans (65%+)
Even:
30 Double Unders (30-sec Time Cap)
Section 2: MetCon
TESTING
"Thomas*"
3 Rounds for Time
10 Double DB Bent-over Rows (Very Heavy)
333m Run
20 Double DB Thrusters
333m Run
*Thomas's Birthday WOD
10/20/1998
FYI: 333m x 2 runs per round x 3 rounds = 1998
Supplemental Work
How and When to Add Bonus Work
Spartan Beast Prep
Instead of Class,
20-Minute Easy Run