WARM UP – MOBILITY
Dynamic running warm-up + full body stretch out
Warm-up / Review:
Barbell power clean and push jerk
Front or Back rack barbell lunges (you may do either in the WOD)
Hanging / beat swings / TTB warm-ups
Dips / Kettlebells swings / Wallballs
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
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Last completed: July 9th, 2022
ACCESSORY
Cool down, Roll / Stretch / Mobilize
