Warm-up
2 rounds of
500 row
50 dubs
20 shoulder taps
10/7 strict toes to bar
10 minutes mobilizing your overhead position
Warm up the movements for the WOD
Regional WOD 5 β 20 minute hard cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (165,100)
90ft front Rack Walking Lunge (165,100)
Games – with and axle
Regional β as written
Open β scale as necessary
Rest and Mobilize for 15 minutes
5x400m sprint- Record all splits
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