WARM UP – MOBILITY
Quick dynamic running warm-up (if it’s nice out 500m run)
Red band shoulder stretch/activations
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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)
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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)
