Crank It Up…

PreHab: Glute Activation, Core Activation

Warm-up: Rope Turns, Lunge Variations, Short Runs

Specific: Movement Review

WOD: 

Rx: 2x
100 Double Unders
50 Rack Lunges 95/65#
800m run
5 Rope Climbs

Rx+: 2x
100 Double Unders
50 Rack Lunges 115/80#
800m run
5 Legless Rope Climbs

Option 1: 2x
60 Double Unders
50 Rack Lunges <95/65#
600m run
3 Rope Climbs

Option 2: 2x
200 Single Unders
50 Front Squat
400m run
5 Rope Pulls

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