WARM UP – MOBILITY
Partner up and partner 1 runs 400m Run while Partner 2 rows, then switch.
Dynamic stretch out (hips, hamstring, calves, overhead)
Review WOD movements and set up/warm-up for WOD.
WOD A
RUNNING UP THAT HILL
Complete 3 round for time:
400m row
15 Russian KB Swings (24/16)
10 Weighted box step overs (24/20″ – 24/16kg)
15 Russian KB Swings
– Rest 1 min –
400m run
15 Plate G2OH (45/35)
10 Plate OH alt. lunges (45/35)
15 Plate G2OH
– rest 1 min –
—
Record final time to finish last round (include the rest)
Start on either the Run or the Row portion and complete 3 round of each.
ACCESSORY
Cool down, roll out, stretch, mobilize etc.
