Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Series
III. Set-up, Training Flow & Movement Review
“Filthy Fifty”
For time
Row 50kcal
50 x Box Jumps or Step Ups (24/20”)
50 x Sumo Deadlift High-Pull (75/55lbs)
50 x GHD Sit-ups
50 x Sandball Clean + Over Shoulder (60/40lbs)
50 x Press/Push press (75/55lbs)
50 x Knees-to-Elbows / V-ups / Toes-to-Pole
50 x Back Extensions
50 x Wallball (20/14lbs)
Notes: Bring the lumber for this differently iterated metcon Benchmark today, ninjas. This WOD may run vs a 20:00 or 30:00 time cap, or athletes may scale the volume to 30 reps per movement. Reference blog post link & training date 08.11.2023.
Post scores to comments.
Skill Development
*time permitting*
ROMWOD/Pliability: “For the Birds”
