Wednesday
Warmup/Mobility)
8-10 mins dynamic lengths
Tech review/practice
WOD A) 30 min clock:
400m Row
3 UB Turkish Get Ups per arm – light/moderate weight
6-12 alternating V-Ups – Left/Right/Double leg = 1 rep
14-20 Walking Lunges – hold KB’s in front rack/by side or light plate overhead if needed but sets should be easily unbroken
400m Run
*Goal today is good quality restorative movement, NOT max effort; workout should be at a steady, consistent pace
**No “score” on the whiteboard today
WOD B) Spend any remaining time/stick around after class to stretch: couch, hamstrings and banded shoulder stretches are always a winner if in doubt!
