Mobility
Dynamic
WOD – Jason
5 Rounds
10 KB Snatch (5 each arm)
15 Sumo Deadlift High Pull
20 Goblet Squat
25 Double Unders
Rest 2 mins
Go fairly heavy – except if you are broken – and fast. Remember that you get to rest.
Crossfit Endurance – Short Intervals if not done.
Choose ONE of the Following Sports:
Swim (SS Tue, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds
Run (SS Tue, 3S Tue): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Row: 4-8 x 500m w/2:00 rest(hold to within 3-5 sec)