Ken

Warm-up
Coach’s choice

WOD prep
Prep Barbell Movements

WOD
Day Tripper
2 Rounds
20 Front Rack Step Forward Lunges (135, 95)
400 M Run
25 Push Jerks (Same)
400 M Run
30 GHD Sit-ups (45 Abmat-sit-ups)
400 M Run

*Athletes may perform GHD sit-ups if they do them in their warm-ups on a daily basis.

Option 2:
2 Rounds
20 Front Rack Step Forward Lunges (115, 75)
400 M Run
25 Push Jerks (Same)
400 M Run
30 GHD Sit-ups (45 Ab-mat it-ups)
400 M Run

Option 3:
2 Rounds
20 Front Rack Step Forward Lunges (95, 65)
200 M Run
25 Push Jerks (Same)
200 M Run
30 ab-mat sit-ups
200 M Run
*Scale load as needed.

Post WOD
Lax Ball on traps for 4 Minutes.