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

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