Warm up: Run 200m (note this is not at 100% but something sustainable during the WOD)
Pre-WOD Mobility: Tack and stretch internal rotation & work lax ball to pec minor on floor – 2 min a side for both
Skill: Strict Pull-up/Chin up form discussion and practice (If you don’t have the strength to do one, use a light band). Work on getting up to 10 perfect strict pull-ups.
Then, in 2 min, run 200m** – in remainder of 2 minutes perform max reps of:
- KB swings (24/16k)
- Rest 2 min
Repeat** with:
- Push-ups
- Sit-ups
- Burpees
- Wall Balls (20/14lb)
**Keep run time within 5 seconds of warm up run. Note how many seconds you go over – if you go over by more than 5 seconds, there is a 2 burpee per second penalty to be performed after the WOD.
Beginners: Use lighter KB/ball – option for 3 minute rest
Advanced: Go Faster with perfect form
Post WOD mobility: Thorough roll out of calves and legs
