WOD 1
In 8 mins complete:
- 400m run
- 10 leg swings f2b (each leg)
- 10 leg swings S2S (each leg)
- 10 ankle rotations
- 1 length high knees
- 1 length knee to chest
- 1 length ankle to chest
- 1 length lunges
- 1 length wood pecker
Additional Work
PART 1: 30 Mins before class complete:
Front squat 5×3
*Build to a heavy 3 across the sets
PART 2: 15 Mins after the wod
EMOM for 12 mins
10 burpees and 10 box jumps @ 24/20
*scale reps if needed to allow 15 secs rest per round |
WOD 2
Fitness Testing #2
- Part 1:
Build to a 1rm clean and jerk
*20 mins2 min rest
- Part 2:
1 mile run (1600m run)
*10 min cap
*score= weight/time
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