Movement activation
Hardio Day
For Time
Round 1:
1000 meter Row
1 mile Bike
800m run
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Bike
600m run
150 Single-Unders
Round 3:
500 meter Row
0.6 mile Bike
400m run
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Bike
200m run
50 Single-Unders
Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min Cap 21 wall balls 21 cal row Wod 3 6 mins AMRAP 3 posit
Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees
Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Sntach / Power Clean and Jerks
