Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Bike Option
For Time
300 / 225 cal Bike
Complete as
1 min easy
30 secs medium
30 secs hard
Rower Option
8 Rounds for Time
600 / 500m Row
Rest 1:30 mins between sets
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
For Time
3 x 1200m Run
Rest 3 mins between efforts.
Pacing:
5 km pace
Accessory Work
I. 3 Rounds for Quality
30 Russian Twists, pick load
100 ft Suitcase Carry, pick load (50ft L / 50ft R)
max effort Hollow Hold
II. 3 Rounds for Quality
10 L/10 R Single Leg Box Step Downs, 30/24 in
8 L/8 R Weighted Pistols, pick load
10 L/10 R Single Leg Banded Quad Extensions
MobWOD
2 min Bound Angle Forward Fold
1 min Bound Angle Archer Arms (L)
1 min Bound Angle Archer Arms (R)
2 mins Anterior tibialis stretch
Anterior tibialis stretch
1 min Saddle Eagle (L)
1 min Saddle Eagle (R)
2 mins Standing Forward Fold
1 min Brettzel Stretch (L)
1 min Brettzel Stretch (R)
2 mins Corpse Pose
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