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 –