WARM-UP
2 ROUNDS
200m Run
10 Alt. Lunges w/ elbow to instep
:30 Tuck Hold hanging
6 Wall Squats w/:02 pause in bottom
10 Tuck-Ups floor
Into …
2 ROUNDS
12 Mixed Grip Lunges (switch after 6 Alt. Lunges)front-rack/suitcase
:30 Wrist Stretch*
:30 Lat Stretch**
*On the knees, place the hands on the ground with fingers towards the knees and stretch the wrists by keeping the palms on the ground.
**Sit back into child’s pose and reach forward with the arms, rotating palms up and palms down.
STRENGTH
8-6-6-4*
Front Squat
*Build to a Moderate-Heavy weight.
WOD
5 ROUNDS FOR TIME
200m Run
20 Mixed Grip KB/DB Lunge (Athlete Choice)*
20 V-Ups
*Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps.
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