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)

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