WARM UP – MOBILITY
5 mins Running / Plyo warmup
—
2 Rounds, 10 reps per leg/exercise, hold for 10 secs on last rep
Diagonal Stretch
Single Leg Good Morning
Cobra Pushups
—
2 Rounds, 10 reps per leg/exercise, hold for 10 secs on last rep
Diagonal Stretch
Single Leg Good Morning
Cobra Pushups
WOD A
BLACK OPS
Teams of 4, complete 3 Rounds for time:
15/10 Cal Assault Bike
10 Burpee Box Jumps 24/20″
200′ Sled Push 55/35b
-Rest 2 mins-
—
-Waterfall style; athlete 1 starts on the bike, followed by athlete 2 once A1 has completed their cals, followed by athlete 3 etc. you cannot move on until the person in front of you has completed their exercise.
-Athlete 1 rests 2 mins at the end of each round, the rest of the team follow his or her lead
-Score is when 4th athlete completes their last sled push
15/10 Cal Assault Bike
10 Burpee Box Jumps 24/20″
200′ Sled Push 55/35b
-Rest 2 mins-
—
-Waterfall style; athlete 1 starts on the bike, followed by athlete 2 once A1 has completed their cals, followed by athlete 3 etc. you cannot move on until the person in front of you has completed their exercise.
-Athlete 1 rests 2 mins at the end of each round, the rest of the team follow his or her lead
-Score is when 4th athlete completes their last sled push
WOD B
2KM RUN
ACCESSORY
Roll & stretch: quads, glutes, hams and calves
