DATE – Sunday – STRENGTH
Warm-up/Mobility
500m Run
Pre Squat hip mobility
Band pull-aparts
Pec stretch
WOD A)
Back Squat: 3,2,1 reps EMOM x 9 mins @ 75-80% of 1RM
WOD B)
1) Bench Press: 5-5-3-3-3
2) Barbell Row: 5×10 reps – supinated
*Alternate exercises, rest as needed between
DATE – Sunday – WOD
Warm-up
400m Partner Carry
Mobility
Banded overhead stretch
Hip extension
Hamstring stretch
WOD A) 15 mins Skill Pratice:
-Handstand Kick-ups/holds/walks x 60-90 secs
-Rope Climb x 2-3 reps
-L Sit on parallette or rings, max effort
*Work through 3 rounds, not for time
WOD B) “Christine”
3 Rounds for time:
500m Row
12 BW Deadlifts
21 Box Jumps 24/30”
