WARM UP – MOBILITY
Dynamic running warm-up + lower body stretches
Review and warm-up WOD movements and 1km run route (out 4th ave today)
WOD A
*HYROX HALF SIM*
Complete for Time:
Run 1000m
Ski Erg 1000m
Run 1000m
60 Burpee to plate
Run 1000m
Row 1000m
Run 1000m
100 Wallballs (20/14 – 10/9ft)
—
Time Cap: 45 minutes
After the first run: start on the Ski, Burpee, or Row (7/station, complete all 3 of these first in order), then everyone finish with the wallballs last.
If you are not a strong runner, bring 1km down to 800m, not strong on the ergs scale to 800m as well.
ACCESSORY
4–5 min Easy Bike / Flush out
Roll out, Stretch, Mobilize
and/or work on a weakness
