Push-ups (hr)
Wall ball shots
DB snatch
Ring dips
Burpees
*Team wod only one person can work at a time (the rest of the team will be busy). The reps will be dictated by members on the team*
Block Strength
Ten sets of:
Run 100m meters @ 50-60% effort
Row 150 meters @ 75-85% effort
Rest 60 seconds
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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