December 21, 2024 – Performance & Fitness

Performance & Fitness | Warm-Up
Row / Ski x 3:00 (Provide Instructions on technique and strategy for the WOD)

Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
Perfect Stretch x :45 / side

Then

In teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 500 Meter Row and 20 Devil’s Presses (50/35 lb DBs)
*Station 3 – 500 Meter Row and 20 Dumbbell Hang Squat Cleans (50/35 lb DBs)
*Station 4 – 800 Meter Run and 1000 Meter Row

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.