-Warm Up-


4 rounds for quality


8 supported DB rows (L)

8 supported DB rows (R)

10m crab walk

30 second hollow hold

200m run


-WoD-


Foot Drills


Then 2 rounds


8 eccentric ankle dorsiflexion

12 plate hops (45# plate)




Death by Run 


Min 1: 10m shuttle sprint

Min 2: 20m shuttle sprint

Min 3: 30m shuttle sprint


Continue adding 10m each minute until you cannot complete the work in 1 minute


-Post WOD Pump-


3-4 sets


6 supinated chest supported rows

8 alt DB front raise (4 per side)

10-15 second L-hang