WARM UP – MOBILITY
Run 400m
Dynamic full body stretch and movement prep
Review / Tech WOD movements
Warm-up/prepare for WOD A
Partner up and share a barbell / equipment where possible (stagger 2nd heat by 4-5 mins)
WOD A
LUKE
For time:
Run 400 meters
15 clean and jerks 155/105lb
Run 400 meters
30 toes-to-bar
Run 400 meters
45 wall-balls 20/14lb
Run 400 meters
45 kettlebell swings 24/16kg
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges 155/105lb
Run 400 meters
ACCESSORY
Cool down, roll out, mobilize, socialize
