8-10 mins dynamic lengths

Tech review/practice


WOD A) 30 min clock:

400m Row          

3 UB Turkish Get Ups per arm – light/moderate weight

6-12 alternating V-Ups – Left/Right/Double leg = 1 rep

14-20 Walking Lunges – hold KB’s in front rack/by side or light plate overhead if needed but sets should be easily unbroken

400m Run


*Goal today is good quality restorative movement, NOT max effort; workout should be at a steady, consistent pace

**No “score” on the whiteboard today


WOD B) Spend any remaining time/stick around after class to stretch: couch, hamstrings and banded shoulder stretches are always a winner if in doubt!