Pre-WOD Mobility: On wall with legs up wall – stretch hamstrings gently, bend legs while staying on wall (move your butt away from the wall!) – put a lax ball under glutes, remove ball and get closer to wall again and do figure 4 with legs to open up hip, stay in figure 4 at wall and put ball under glute
Strength: Deadlift – 5×5 at 75% of your 1RM (20 min)
Then, AMRAP for 15 min of:
100m Shuttle run
- 2 Rope Climbs
- 5/5 Stationary Lunges with one arm overhead with KB/DB locked out (50+/35+)
- 20/20 Sledgehammers (16#)
Beginners: Rope progressions or 1 full climb, lighter weight on lunge and SH
Advanced: Go faster!
Post-WOD mobility: On box work ball into glute/ham attachment. Also on box – stretch adductors
