WARM UP – MOBILITY
Agility ladder + dynamic
–
BB deadlift & OHS warmup
–
8-10 mins to warmup for WOD
WOD A
LUMBERJACK 20
For Time:
20 Deadlifts 275/185lb
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 115/75lb
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps 24/20″
Run 400m
20 DB Squat Cleans 2 x 45/30lb
Run 400m
WOD B
3-4 tri-sets:
10-15 Banded sit-ups
15-20 Alt/ leg lifts over DB or KB
20-30 Russian twists
– rest 60-90 secs –
