WARM UP – MOBILITY

~400-500 m Row / Dynamic running laps (start on either and switch)

Lower body stretch out (runners lunge, calves, hip flexors, Iron crosses etc.)

Review DU technique and practice/warm-up

Review run route and set up for WOD.

For classes over 14, half may complete in reverse order (start w/ run first)

WOD A

TRIPLE 3 (2014 CROSSFIT GAMES)

For time:

3,000m row

300 double-unders

3 mile run

— OR —

TRIPLE 2

For time:

2,000m row

200 double-unders

2 mile run

ACCESSORY

Coo down, Roll, Stretch, Mobilize

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