Pre WOD:
A, Plyo Power:
3 set*10 Lateral Jumps over Line
3 set*3 Seated Box Jump for max height
B, Hang Power Clean for speed:
4 set*3 Hang Power Clean 55%
Max Speed
C, Sprint Power (Row, Echo Bike or Assault Run)
6 rounds:
10 sec Sprint (max effort)
50 sec Rest
WOD:
Teams of 3:
Amrap 36 min:
To Complete: 4800 m Run* (12*400 m)
—-
5 Burpee Pull Ups
10 Deadlifts 100/70 kg (220/155 lbs)
15 Bar Facing Burpees
20/15 Cal Erg
50 Double Unders
*One athlete runs at all times until the 4800 m is complete, then all three share the work inside
Post WOD:
Mobility & Shoulder Care
A, 2-3 rounds:
10 Face Pulls+10 Pull Aparts
Mobility Session: Hip 360
Follow along the mobility flow in this video:
https://youtu.be/KeIeZhi18q4
