WARM UP – MOBILITY

Dynamic running warm-up + full body stretch out

Warm-up / Review:

Barbell power clean and push jerk

Front or Back rack barbell lunges (you may do either in the WOD)

Hanging / beat swings / TTB warm-ups

Dips / Kettlebells swings / Wallballs

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

Last completed: July 10th, 2020 – July 7th, 2018

ACCESSORY

Cool down, Roll / Stretch / Mobilize

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