DATE – Wednesday



500m Run

Leg and shoulder swings

20 band pull throughs


Mobility: Roll out Calves + Glutes


WOD A) (8 mins)

Work up to a high (but safe) seated box jump.

(Start in a seated position on a bench and in one movement jump up to box)


WOD B) EMOM x 30

1) 3 x deadlifts + 3 x hang power cleans (60-70% of 1RM PC)

2) 4-6 x (1 toes to bar + 1 knees to elbows) (Sub 8-12 hanging knee raise)

3) 40/30/20 x Doubleunders (Adv/Int/Beg)


(10 rounds of each, start on any of the movements and rotate through in order)