WOD Saturday January 27th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

Mobility:
OH Banded Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Mnt Climbers
25ft Lateral Lunge
10 Scap Pull Ups

Warm-Up: (AMRAP in 5 minutes)
400m Jog
into..
25ft Samson + T-Spine
10 Beat Swings
10 Squats

Technique:

Review
– Pull Up
– KB Swing
– Running Drills

WOD

“Eva”
5 rounds for time
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups

*Pack
4 rounds for time
800m run
25 KB Swings (1.5/1pd)
25 Pull Ups
*Pup
5 rounds
400m run
20 KB Swings (Scale as needed)
20 Banded Pull Ups