WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 3/side Dumbbell/Kettlebell/Barbell Turkish Get-ups

Start light and build each set as deemed fit. This is a great warm-up exercise the primes the entire body. As always, if you come in and train 4-6 days/week treat this as a lower intensity, active recovery day.

1b) 11:00 – 21:00 – 10 minute AMRAP:

30 Lateral Box Step-up Overs 24/20

20 Mountain Climbers

10 Barbell Good Mornings

For the Step-ups scale Box Height as needed…just make sure you are moving entirely laterally across the box. For the Good Mornings keep the weight light, empty barbell is great for most athletes, and slow things down just a touch here, focusing on position and stretch in the bottom of the movement.

1c) 23:00 – 33:00 – 10 minute AMRAP:

30 Air Squats

20 Hollow Rocks

100m Run

Move outside for this workout and setup on the mats given the short run and all the transitioning that will have to happen if you’re in the building. If you can’t run your subs are 125m Ski/Row, 250m C2 Bike, 300m Assault Bike.

1d) 35:00 – 45:00 – 10 minute AMRAP:

30 second Weighted Wall Sit

20 Kettlebell Hang High-Pulls

10 Burpees

Load the Wall Sit with whatever you like, Kettlebell, Medball, Dumbbell, etc. or nothing if that’s appropriate.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE