WARM UP – MOBILITY
1) 2 sets:
1 min warmup pace row
2-3 mins dynamic stretches
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2)
Tech C&J and BB lunges (front or back rack)
Warmup beat swings / TTB
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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– If you can’t or don’t want to run: 400m row, ski, or 800m bike
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604 At Home:
TTB: v-ups or sit-ups
Wallballs: thrusters
Ring dips: bench dips or push-ups
