Warm-Up:
Group Dynamic + Ankle and Hip Mobility
WOD:
I. 5 Sets:
20 Unbroken Chest-to-Bar Pullups
Rest 20 seconds
25 Unbroken Wall Balls
Rest 20 seconds
30 Unbroken Double-Unders
*Rest 5 minutes between sets
Scaling options for all ability levels will be provided for by your coach
Competitors:
**Come in early and perform:
I. 5 Attempts:
30m Sprint accelerations from push up position – increase to only 80% effort
*Walk back to starting line is rest period
II. 5 Sets:
4 Stone-to-Shoulder (alternate shoulder each rep)
Carry 25 m on shoulder
*Rest 30 seconds between sets
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.