WARM UP – MOBILITY
400m Run / 4-500m Row / 4-500m Ski (Row & Ski until the runners are back for a rotation)
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Quick stretch out (hips, hamstrings, squat openers)
Review: Wallballs, Devils Cleans, Farmers carry
Warm-up / Set up for WOD A
WOD A
*1-800 Got Hyrox*
Complete 2 rounds for total AMRAP reps:
6 min AMRAP / 1 min rest between each (41 mins)
1) 800m run +
AMRAP: Wallballs (20/14 – 10/9ft)
–
2) 800/700m Row +
AMRAP: Devil cleans (50/35)
–
3) 800m/700m Ski +
AMRAP: 40ft farmer carry lengths (32/24 – Every 20ft = 1 rep)
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Max 7 people / station
Start on any station and rotate in order for 2 full rounds
Cardio buy ins should be 3-3:30 max
(Last completed: Jul 9, 2024)
COOL DOWN
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness
