Wednesday, 22 March, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
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Review WOD movements + scaling options
WOD A
PASSIONFRUIT
Complete 2 rounds:
3 min AMRAP at each station / 1 min rest/transition between each
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A1) 20 Doubleunders + 8 Toes to bar
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A2) 10 Ball slams + 5 Cal Assault Bike
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A3) 15 Russian KB Swings (32/24kg) + 10 GHD Sit-ups (or 10 V-ups or Tuck-ups)
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A4) 5 Burpees + 1 Rope Climb
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Start on any station and rotate in order.
Score is total “full rounds” completed (no points for extra reps)
(32 min total)
ACCESSORY
2-3 rounds:
200ft Farmers walk (heavy but unbroken)
20-30s parallette L-sit hold (or tuck sit)
20 Superman lifts (hold light plates if possible)
