WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations, warm-ups, stretches
Review & Warm-up the 4 WOD movements.
Partner up and warm-up a few reps of each to prep for WOD A.
WOD A
*HYROX Canada Day #159*
Complete for time with a partner of similar ability:
Run 500m
159 Plate ground to overhead (45/35lb)
Run 500m
159 Wallballs (20/14 – 10/9ft)
Run 500m
159 Plate overhead lunges (45/35)
Run 500m
159 Burpee to plate
—
Run together, split the reps however you like with one athlete working at a time.
40 min time CAP
COOL DOWN
Cool down, roll out, stretch, mobilize, and socialize!
