Warm-up Drills
I. ROMWOD: 18-22 minutes
3:00 per the following
Left Leg Lizard
Right Leg Lizard
Standing Straddle
Left Leg Pigeon
Right Leg Pigeon
*Recovery/Rebound x 2:00
II. WOD Movement Specific Mobility and Warm-ups
“Two Piece Suit”
Complete 5 Rounds for time
VS 8 minute time cap
2 x Rops Climbs
10 x Thrusters (45/35lbs)
Rest 2:00, Then…
Complete 5 Rounds for time
VS 8 minute time cap
30 x Double-unders
15 x Slamball
Notes: Scaling, Rx+ options and points of performance will be covered during the whiteboard brief.
Post scores to comments as time to complete each piece or Rounds/Reps completed for time caps as applicable.
