Warm up
3 x 300m on rower at 60%, 70% and 80% effort
5 minutes of mobility and stretching – this doesn’t mean stand around….if you don’t know what to do, ask the Coach!
Strength
Week 2 Back Squat OR Deadlift
WOD – Class will be broken into two groups
Group 1 performs Mini-WOD1 with a 3 minute rest into Mini-WOD2.
Group 2 performs Mini-WOD2 with a 3 minute rest into Mini-WOD1
Mini-WOD1
4 x 25′ sled pull
8 pullups
12 squats
8 min AMRAP
Mini-WOD2
Tabata
8 x Ball Slams
8 x Mt Climbers (R+L=1)
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