General 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
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111
Station 5 – Seated Piked Double Leg Lifts x 20 reps
B.
For time:
1000 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs
Suprisingly difficult