Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

1:00 Ski Erg

10 Thoracic High Fives

10 Over & Backs

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Push Jerk this cycle.  With the weight getting heavier, would be a good idea to pull yourself down into the initial dip rather than just dropping into it.

WOD:

For Time:

800M Run

10/7 Cal Ski Erg

600M Run

15/10 Cal Ski Erg

400M Run

20/15 Cal Ski Erg

Video courtesy of Technique WOD.

Time to get outdoors!  Make your run strides as efficient as you can so you can save some energy for the Ski erg.

Scaling Options:

Run -> 12/9 Cal Echo Bike per 200M of running

Cool Down:

Leg Bleeds – 2 Min

Posterior Shoulder Smash – 1 min per side

Video courtesy of Mayhem Athlete