07.03.2019 WOD

A. Mobility

B. Coach led dynamic warm-up and mobility

C. WOD
In teams of 2:
400m relay run (each athlete runs 200m once)
Followed by 3 rounds of:
4 shoulder-to-overhead (95/65)
4 muscle-ups/strict pull-ups*

800m relay run (each athlete runs 400m once)
Followed by 2 rounds of:
8 s2oh (115/85)
8 mu/strict pu*

1200m relay (each athlete runs 300m twice)
Followed by 1 round of:
12 s2oh (135/95)
12 mu/strict pu*

*scaling option for strict pull-up is = renegade row (each arm = 1 rep)

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A post shared by Personal Trainer Development (@theptdc) on May 31, 2019 at 11:47am PDT