"OPENING UP"
- WARM UP
- WOD
-
Post-WOD
- 0:30 Box Step Ups
- 0:30 Active Samson
- 0:30 Lateral Box Step Ups (switch at 0:15)
- 0:30 Active Spiderman
- 0:30 Box Step Overs
- 0:30 Downdog
- 0:30 Pigeon Pose (each side)
- 0:30 Alternating Side Lunge
- 0:30 Russian Baby Maker
SQUAT THERAPY
- 5 Eccentric Squat Therapy Squats (0:05 on the way down)
- 10 Squat Therapy Squats (no tempo)
AMRAP 15:
- 10 Wall Balls (9/6)
- 15 Burpee Box Jump Overs (24"/20")
- 20 Wall Balls (9/6)
- 15 Burpee Box Jump Overs (24"/20")
- 30 Wall Balls (9/6)
- 15 Burpee Box Jump Overs (24"/20")
...
Add 10 Wall Balls Per Round
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
COOLDOWN
MOBILITY
- 1:00 Elevated Spiderman on Box (each side)
- 1:00 Elevated Pigeon Pose on Box (each side)
ACCESSORY
Strict Press:
- 5 Reps @ 40% 1RM
- 5 Reps @ 50% 1RM
- 5 Reps @ 60% 1RM
For Time:
- 400 Meter Sandbag Run
- 50 weighted sit ups or GHD Sit-ups
- 400 Meter Sandbag Run
- 35 weighted sit ups or GHD Sit-ups
- 400 Meter Sandbag Run
- 20 weighted sit ups or GHD Sit-ups