WARM UP – MOBILITY

Big dynamic stretch

WOD A

RUNNING WITH THE DEVIL

5 Rounds for time:

14 Alt. SA devils press 50/35lb

500m run

WOD B

1) 3 super sets:

8-12 Strict toes to rings

20-25 KB side bends + 100′ farmers carry /side

– rest 60 secs –

2) 3 super sets:

30-60 secs plank on rings

10-20 v-ups + max effort BW Russian twists on last rep

– rest 60 secs –

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