WARM UP – MOBILITY

400m row & 400m run (start on either – steady warm-up pace)

Roll out: calves, quads, upper back/Lats

Lacrosse ball: Glutes, traps, pecs

60s each/side:

Low lunge

Pigeon pose

Cossack hold (use post for support if needed to keep heel down)

WOD A

3 ROUNDS: ROW / DU / RUN

Compete 3 rounds for time:

Row 500m

100 Doubleunders

Run 500m

– Rest 2 mins between rounds –

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– Subtract 4 min rest, and possible stagger from total time to complete.

– Scale DU’s time to 2 min maximum

ACCESSORY

TURKISH GET UP

1 Rep Max requires the weight be lifted once per side

Spend 10-12 min building up to a heavy Turkish get-up (KB or DB)

You must complete the same weight in control on both sides, and may record best weight used in lbs.

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