DATE – Tuesday
Warm-up
400m run
5 mins quad roll
Mobility
Dynamic; hip mobility, shoulder circles
WOD A)
10-12 mins to warmup movements in WOD and establish a 1RM weighted Pullup (Band assisted do 3 sets of 4-5 reps @ 3111 Tempo)
WOD B)
“The Devil”
6 min AMRAP:
6 Ball Slams 40/30lb
6 Burpee Pullups (Burpee + jumping pullup from box as progression)
-Rest 3 mins-
For time:
600m Row
60/45/30 Double Unders (Ad/Int/Beg. OR 180 Singles)
60 KB Swings 24/16kg
WOD C)
4 x 20-30 hollow rocks, rest 60 secs
