Standard Class:
Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run

*Run 400m together as a team of 2.  Complete all 100 reps of each exercise before moving on to the next.  Break up the reps between partners as needed.  Only one athlete works at a time.

Hip Archetype Mobility

Short Interval:
4x200m; :60 rest

15 min AMRAP
10 KB swings (1.5/1)
15 sit-ups
20 double-unders

Standard Class:
Double-under practice
WOD: In teams of 4, perform 5 rounds of:
1 min double-unders
1 min push press (75/45)
1 min goblet squats (53/35)
1 min rest

*1 athlete working at each station.  Keep track of total individual reps over the 5 rounds and add them together at the end.

Shoulder Archetype Mobility

Long Interval:
2 x 200m
2 x 400m
2 x 800m
Rest 1:1 (Rest length of previous interval)


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