WARM UP – MOBILITY
Big dynamic warmup
Grab a DB and warmup WOD movements
WOD A
OVER THE HILL
Complete for time:
40 Cal row or ski
40 Alt. DB snatches 50/35lb
40 Toes to bar
400m Run
40 DB box step-ups 50lb – 24″ / 35lb – 20″
40 Ring rows
40 SA DB thrusters 50/35lb
40 Cal row or ski
—
– You can partner up and share a machine, staggering by 3-4 mins
ACCESSORY
1) 3 Sets:
8-8-8 BB bicep curls drop set
– rest 30 secs –
15-20 Weighted GHD hip extensions
– rest 60-90 secs –
