Saturday, June 15, 2019

WARM UP – MOBILITY

500 m run

Hip and shoulder dynamic stretch out and movement prep

Tech/warm-up: Deadlift + review of other WOD movements

Partner up with an athlete of similar abilities and share a barbell and other equipment where possible (Stagger start from you partner by 3-4 min)

WOD A

FREE FALLIN’

Complete 3 rounds for time:

500m run

30 Wallballs (20/14)

25 Pull-up

20 Deadlifts (225/155)

15 Ring Dips

10 Box jump overs (30/24)

– Rest 3 min between rounds –

Score is time to complete minus 6 min + possible stagger

ACCESSORY

Cool down, roll out, mobilize, socialize