WARM UP – MOBILITY
400m run
4-500m row
*partner up and have one partner start on each movement
—
Big dynamic stretch
WOD A
A1)
JACKIE
For Time:
1km Row
50 Thrusters 45/35lb
30 Pullups
—REST 5 MINS BEFORE STARTING A2—
A2)
HELEN
3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups
ACCESSORY
3 sets:
15-20 GHD hip extensions
10 DB Arnold press
2-3 Crossover recovery exercises each round
