Warm-up Drills
I. Run 400m or Row 500m
II. ROMWOD x 21:00
-Saddle
-Half Saddle
-Standing Straddle
-Single Leg Forward Fold
-Tall Saddle
-Pigeon
-Seal Stretch
III. Air Squat through Wallball movement review & Warm-up
IV. V-up/Knees-to-Elbow movement review & warm-up
“Swifties”
For time
Run 200m
33 x Wallball
33 x V-ups
Run 200m
27 x Wallball
27 x V-ups
Run 200m
21 x Wallball
21 x V-ups
Run 200m
Notes: Scale up to Rx+ with Knees-to-Elbows at the same rep volume.
Post scores to comments.
