DYNAMIC WARMUP
Row 1000m
Mobility
Kettlebell Warmup

STRENGTH  WOD
Bench Press
5 – 5 – 5

METCON WOD
5 rounds for time of:

• 150 m Run
• 15 Kettlebell Swings (24k/16k)
• 200 m Row
• 20 Abmat Situps

Cutoff = 18 minutes

Scaling Options:
L1) 4 rounds
L2) 3 rounds

DYNAMIC WARMUP
Row 500m
Mobility
3X 7 Air Squats, 7 Push Ups, 7 Pull Ups, 7 Abmat Situps

WOD
As many rounds as possible in 20 minutes of:

• 7 Front Squats (135#/95#)
• 14 Burpees
• 14 Wall Balls (20#/14#)
• 400 m Run

L1) 15 minutes.

DYNAMIC WARMUP
Run 400m
Mobility
Burgener Warmup

STRENGTH WOD
3 rounds for max reps of:

• Strict Pullups
• Ring Dips

METCON WOD
4 rounds for time of:

• 10 Deadlifts (185#/135#)
• 15 Box Jumps (24/20″)
• 25 Double Unders

Scaling Options:
No Double Unders? Count your attempts as a scaled rep.
L1) 3 rounds
L2) 3 rounds of: 7 DL | 12 Box Jump | 20 DU

DYNAMIC WARMUP
Row 1000m
Mobility
Bodyweight Warmup

STRENGTH WOD
Overhead Squat
5 – 5 – 5

METCON WOD
4 rounds for time of:

• 150 m Run
• 15 Kettlebell Swings (24k/16k)
• 10 Jumping Ball Slams (30#/20#)
• 5 Toes to Bar

Scaling Options:
L1) 3 rounds
L2) 3 rounds of: 150 m Run | 12 Swings | 7 Jumping Slams | 3 TTB

HAVE A GREAT START THE WEEK EVERYONE!

DYNAMIC WARMUP
Run 400m
Mobility
Kettlebell Warmup

STRENGTH WOD
Every minute for 10 minutes:

• 2 Cleans

Use 85% of your current 1-rep max.

Beginners Do: High Hang Power Clean

METCON WOD
6 rounds for time of:

• 3 Thrusters (155#/115#)
• 5 Sumo Deadlift High Pulls (155#/115#)
• 7 Bar Facing Burpees

Scaling Options:
L1) 5 rounds
L2) 4 rounds

DYNAMIC WARMUP
Row 500m
Mobility
Burgener Warm Up

STRENGTH WOD
Push Press 5 – 5 – 5
Push Jerk 3 – 3 – 3

Beginners Do:
Press 5 – 5 – 5
Push Press 3 – 3 – 3

METCON WOD
For time:

• 400 m Run
• 40 ft. Overhead Walking Lunges (45#/35#)
• 20 Wall Ball Shots (20#/14#)
• 15 Pushups
• 10 Kipping Pullups

Rest to recovery and go again!

Scaling Options:
No Kip? Sub jumping pullups @ 2x/reps.
L1) 400 m Run | 40 ft OHWL | 15 WB | 12 Pushup | 7 KPU

DYNAMIC WARMUP
Jump Rope 3 Mins
Mobility
2x: 10 Wall Balls, 10 GHD Hip Extensions, 2 Rope Climbs

WOD
“Run, Annie, Run!”
For time:

• 800 m Run
• 50 – 40 – 30 – 20 – 10 reps of:
  • Double Unders
  • Abmat Situps
• 800 m Run

Scaling Options:
No Double Unders? Count your attempts as a rep.
L1) 800 m Run | 30-25-20-15-10 reps | 800 m Run
L2) 400 m Run | 30-25-20-15-10 reps | 400 m Run

DYNAMIC WARMUP
Row 1000m
Mobility
2x: 10 Med Ball Cleans, 10 Chin Ups Strict, 10 Push Ups

STRENGTH WOD
Low Bar Back Squat
5 – 5 – 5

METCON WOD
3 rounds, for total reps:

• Goblet Squats (24k/16k)
• Kettlebell Swings (24k/16k)
• Row (cal.)

1 minute at each station. 1 minute rest between rounds.

DYNAMIC WARMUP
Run 400m (Carry Ball)
Mobility
Kettlebell Warmup

STRENGTH WOD
Weighted Pullups
5 – 5 – 5 – 5 – 5

METCON WOD
Every minute, for 10 minutes:

• 10 Kettlebell Sumo Deadlift High Pulls (32k/24k)
• Max rep Pushups

Your score is the total number of Pushups completed.

Scaling Options:
L1) 7 KB SDLHP per round
L2) 8 minutes, 7 KB SDLHP per round