DATE – Friday
Warm-up: 1km run (2 laps) – not for time
Mobility:
Roll out for 8-10 min (Calves, quads, glutes, back / lats)
Couch stretch 90s/side
Band hamstring stretch (laying on back, band around the foot)
Review WOD movements and set up
WOD A)
For time:
40 Wallballs (20/14)
40 KB Swing (24/16)
50/40/30 Doubleunders (Rx/Int/Beg, or sub 150 singles)
30 Wallballs
30 KB Swing
50/40/30 Doubleunders
20 Wallballs
20 KB Swing
50/40/30 Doubleunders
WOD B)
3 x (30s front plank / 30s R side / 30s L side / 30s rest)
