WARM UP – MOBILITY
2 x 200m run + Dynamic joint rotations and stretches
Tech: Hollow, Arch, Kipping / jumping pull-ups
Review + warm-up all dumbbell and other WOD movements
WOD A
*Runaway Train*
Complete for time:
400m Run
30 Alternating DB snatch
400m Run
30 Hand-release push-ups
400m Run
30 DB Hang clean to overhead (15/arm)
400m Run
30 Pull-ups (scale to jumping pull-ups or ring rows)
400m Run
30 DB Overhead Lunges (15/arm, alternating legs)
400m Run
30 Burpees over the DB
—
Rx: 50/35lb
Time CAP: 30 mins (run + 30 reps should be under 5 mins each round)
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
