Thursday, 17 August, 2017
WARM UP – MOBILITY
6-8 mins agility ladder + dynamic stretches
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6-8 mins to warmup and practice 1-2 rounds of 5-7 reps of each movement
WOD A
STAIRWAY TO HEAVEN
For time:
800m Run
60 Ball Slams 40/30lb
40/30 Cal Row
20 Burpee Lateral Paralette Jumps (burpee + 2 lateral hops over paralette = 1 rep)
100 Double Unders
20/15 Cal Assault Bike
40 Pushups
60 Wallballs 20/14lb (use a weight that you could do 15-20 UB when fresh)
800m Run
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-Classes of 14+ stagger by approx. 3 mins to allow for space on rowers
ACCESSORY
Cool-down, Stretch, Crossover Recovery
