WARM UP – MOBILITY

Quick dynamic running warm-up (if it’s nice out 500m run)

Red band shoulder stretch/activations

Review 4 WOD A movements, then;

Team up in to groups of 4 (ideally similar level athletes where possible) and run through 1 warm-up round of each movement:

Every 90s x 4: work for 45-60s then rest/transition

Bike

Alternating DB snatch (use lighter that WOD weight)

Single/Double under practice

3-5 Rope lowers

WOD A

STEAM TRAIN

In teams of 4 complete as many rotations as possible in 20 mins:

1) 12/10 Cal Echo bike

2) 14 Alternating dumbbell snatch (Rx: 50/35 – Adv. athletes scale up: 60-70/40-50)

3) 50 Doubleunders

4) 2 Rope climbs (Adv. athletes 1 legless + 1 w/ legs)

—-

Everyone start on a different station, and rotate in order once every athlete has completed their work.

Scale weights/reps/movements so you are not holding up your team with any one specific movement too much.

Count each rotation as 1 point.

WOD B

10 MIN SLED PUSH RELAY

In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.

Rx: 90/55lb loaded on the sled

Each 100ft (50′ there and back) = 1 rep

Athletes must rotate in order, no spinning the sled, handles must be moved.

ACCESSORY

3 rounds: rest as needed

12-15 x GHD hip extensions

6-8 x Strict toes to bar / straight leg raise

20/side x Oblique side bends (heavy KB or DB)

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