WARM UP – MOBILITY
400m run
Dynamic hip and hamstring warm-up + stretch out.
Review and warm-up: DB lunge / squat / snatch + Wallballs
WOD A
*CLUB SANDWICH*
Complete AMRAP in 30 mins:
1000m run
100 Alt. DB Goblet Lunge (50/35)
50 Alt. DB Snatch (50/35)
1000m run
50 Alt. DB Snatch (50/35)
50 DB Goblet Squat (50/35)
1000m run
With remaining time, complete as many wallballs as possible (20/14 – 10/9ft)
—
Score is total number of reps completed in 30 min: 250 + # Wallballs (runs don’t count)
Last completed: Oct 22, 2024
ACCESSORY
2-3 rounds:
100m Farmers carry (AHAP unbroken)
12-15/side Side plank hip lift
30-40 Russian twists
– rest 60-90s between rounds
