WARM UP – MOBILITY
General dynamic / running warm-ups / Calf stretches
Shoulder rotations, overhead stretch, Hanging / Beat swing TTB warm-up
Review technique and practice DU’s and plate overhead lunges etc.

WOD A
FOUR TO THE CORE
Complete 3 rounds for total “AMRAP” reps combined: (34 min total)
In 4 mins complete:
400m Run
then AMRAP of:
20 Doubleunders
10 Toes to bars
– rest 2 min -In 4 min complete:
400m Run
then AMRAP of:
20 Lateral plate hops
10 Plate overhead lunge (45/35)
– rest 2 min –

If you are not a strong runner or it’s taking more than 2 mins, scale to a 300m (up to the 200m mark, back to the corner of Cordova & Columbia, then back up to the gym.

ACCESSORY
Green band upper body stretch / mobility work:
30-45s/side each:
Single arm overhead lat stretch
Pec opener stretch
Front rack/Tricep stretch
(and/or work on any other mobility of your choosing)

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