WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Review and warm-up the 4 WOD stations.
WOD A
*Shabang*
Complete 4 x 5 min AMRAP’s with 1 min rest between each round: (24 mins)
1) Run 500m + AMRAP Plate ground to overhead (45/35)
2) Run 500m + AMRAP Sandbag Lunges (60/40)
3) Run 500m + AMRAP Burpee Box jump (24/20)
4) Run 500m + AMRAP Single Dumbbell thruster* (50/35)
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Score is total combined reps after the runs.
Start on any station and rotate stations in order.
*Hold thee 2 ends of the DB
WOD B
*Team Sled Push Relay*
In teams of 4 complete as many 30ft sled push lengths as possible in 10 mins.
Rx: 225/135 (5/3 45lb plates)
Alternate teammates every 30ft
Team score is the total number of 30 ft lengths pushed (30ft = 1)
(If you have a team of 4, Start 2 athletes at each and return back to your you start end after your push.)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
