SESSION 1
Warm Up:
Run 800m
Stretch & Mobilise

Kit Set-Up & Movement Practice
(check out our YouTube channel for exercise demo’s)

Options for today’s WOD:
Alternating DB Hang Snatches
Kettlebell Hang Snatches (switch hands every 5 Reps)
Barbell Hang Power Snatches (25/35kg)

WOD:
For Time of:
Run 1 Mile
63 DB or KB Hang Snatches, or 36 Hang Power Snatches
36 Alternating Pistol Squats
Run 800m
42 DB or KB Hang Snatches, or 24 Hang Power Snatches
24 Alternating Pistol Squats
Run 400m
21 DB or KB Hang Snatches, or 12 Hang Power Snatches
12 Alternating Pistol Squats

* Scale Pistol Squats for Post or Box Assisted
* Switch Pistols for Goblet Lunges or Squats, or regular Lunges or Air Squats

* Scale Run DISTANCE as needed
* If Can’t Run:
– 200, 100, 50 Double Unders
– 500, 250, 125 Single Unders
– 400m, 200m, 100m Bear Crawl
– 800m, 400m, 200m Farmers or Odd Object Carry

Accessories:
Hollow Hold:
10 Seconds On
10 Seconds Off
20 Seconds On
20 Seconds Off
30 Seconds On
1 Minute Rest
x 5

SESSION 2
Running WOD:
30 Seconds of Running (very hard effort)
90 Seconds or Walking or very Slow Jog
x 15

Check out the video below for your full Whiteboard Brief!