[1.] Warm Up/Flexibility

[25] Back Leg Swings [right]

[25] Back Leg Swings [left]

[2 mins] Pancake Split

[2 mins] Middle Split [use box assist if required]

[2 mins] Right Leg Split

[2 mins] Left Leg Split

*Check out this video from KStar [Mobility WOD] & Carl Paoli [Gymnastics WOD] for instruction on some of the above movements.

[2.] Work Capacity

“Cardiac Arrest”

For time:

[500m] C2 Rower

[20] Push Press/Jerks [2x20kg/2x12kg]

[20] Double Dead Cleans [2x20kg/2x12kg]

[20] Box Jumps [24"/18"]

[100] Double Under  / [300] Single Unders

[20] Push Ups

[20] Pull Ups

[20] Slam Balls [20#/14#]

[800m] Stationary Bike [L15/L12]

[20] Air Bells [16kg/10kg]

[20] Overhead Swings [24kg/16kg]

[20] Burpees

[400m] Run

[3.] Finisher

Mikko Couplet of:

Hollow Rocks

Superman Hold

*With a running clock perform HR’s for 30 sec, rest 15 sec, perform SH for 30 sec, rest 15 sec and so on for 6 minutes.

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