Pre-WOD (Skills/strength):
Warm-up your deadlift by building up to a heavy set of 3.
Once there scale back for the following sets.

3sets x 5reps
5 reps at 60%
5 reps at 70%
5+ reps at 80%

24 laps
Handstand hold / Wall Sit / Plank

1 partner runs, 1 partner does the hold.
Cylce through the holds. Each partner should do 4 of each hold and 12 laps of running.

Post-WOD (Challenge/Cool-down):
Easy jog and stretch.

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