WARM UP – MOBILITY
2 x 200m Run + Dynamic joint rotations & stretches
Partner up (ideally can share DB’s), then review + warm-up the 5 Dumbbell movements
WOD A
*Push the Tempo*
Complete for time, with a partner of similar ability:
4 x 200m run (2 each, alternating)
100 DB bench press (shared)
4 x 200m run
80 DB Renegade rows
4 x 200m run
60 DB Push press
4 x 200m run
40 DB Box step overs (24/20)
4 x 200m run
20 DB Devil’s press
—
Rx: 2 x 50/35 lb Dumbbells
One person working at a time on the DB movements, alternating 200m runs.
(If you are not a strong runner, scale to 150m, should be more of a sprint today!
Time Cap: 40 min
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
