I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
50 x Box jumps (20/16”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16/14kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders
Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD vs a 20:00 time cap, or scaled to 30 reps per movement for athletes that are new to today’s training format. Scores may also be used for the test/re-test for the Nutrition Challenge.
Post scores to comments.