WARM UP/MOBILITY

5 mins dynamic, calves

 

WOD A

40s on / 20s off x 4 rounds per exercise

1) 50’ sled pushes
-Rest 1 min-
2) Row
-Rest 1 min-
3) Box jumps 20/16” (stepdown)


Complete all 4 rounds on station 1 before resting 1 min and moving to station 2 etc.
The goal today is to keep a steady & consistent pace across all rounds

 

WOD B

3 Rounds
20 KB or DB front rack walking lunges – moderate weight
10/10 single arm KB or DB upright rows
Max effort pronated chin over bar hold
-Rest 90 secs-

 

WOD C

Easy 1.5-2km run