Mobility
Dynamic
WOD
400m
30-25-20-15-10-5
Anchored Sit up
Goblet Squats (use a kettlebell or dumbell held in both hands at your chest – This is a perfect exercise to work your FORM FORM FORM
400m
Endurance WOD
“Hang Power Clean Reps for Load
3-2-2-2-1-1-1-1-1
Total of all reps is your score.
If your are doing the Endurance Program do one or the other of these WODs. Make sure you hit a blue Endurance WOD three times in the week. I know this looks like a lift, but it is in the program as a WOD.
Cash Out
6 x Ring Support x 10 sec
6 x Flexed Arm Hang x 10 sec