WARM UP – MOBILITY
Easy 400m run
Dynamic joint rotations and stretches
Hollow / Arch activations, beat swings, ttb technique work
Review Wallballs / Dumbbell snatch / Burpees and warm-up for WOD
WOD A
50 CENT
Complete for time:
Run 600m
50 Toes to bar
Run 600m
50 Wallballs (20/14 – 10/9ft)
Run 600m
50 Alt. Dumbbell Snatches (50/35)
Run 600m
50 Burpees
—
600m run is like the 400 but up to the corner of Main and Powell
WOD B
In remaining class time, build slowly to a heavy single Turkish get-up (must complete once on both sides)
Rx is w/ KB’s but scale to DB’s as needed
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
