WARM UP – MOBILITY
400m row & 400m run (start on either – steady warm-up pace)
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Roll out: calves, quads, upper back/Lats
Lacrosse ball: Glutes, traps, pecs
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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.
