WARM UP – MOBILITY
200m Run / Ski / Row (Rotate through 1 round each when all runners are back)
Dynamic joint rotations / stretch out.
Review & Warm-up: Sled push
Warm-up and set-up for WOD
WOD A
*Half & Half x 2*
Complete 2 rounds for time:
500m run
500/450m Ski
500m Run
40m Sled Push (180/135)(4 x 10m/33ft lengths)
500m run
500/450m Row
500m Run
200m Farmers Carry (2x 24/16kg)
—
40 min time cap
If you are not a strong runner, shorten each run to 400m
Start on any station after the first run and rotate in order. (max 5 athletes per station)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
