WARM UP – MOBILITY

1) 2 sets:

1 min warmup pace row

2-3 mins dynamic stretches

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

– If you can’t or don’t want to run: 400m row, ski, or 800m bike

604 At Home:

TTB: v-ups or sit-ups

Wallballs: thrusters

Ring dips: bench dips or push-ups

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