WARM UP – MOBILITY
Quick dynamic warmup + banded shoulder drills (dislocates, pull aparts, rows, presses etc.)
Quad stretch, Post squat hold, ankle stretch
Review WOD A & B movements and scaling options
Start half the class on A and the other half on B and start on either movement.
Rest 5 minutes between A and B.
EMOM x 10: (5 rounds each alternating)
A1: 1 Legless + 1 Regular rope climb (go as high as you can safely without legs if possible, scale to 1-3 w/ legs)
A2: 8-12 Ring dips (Scale to static dips or parallette dips)
EMOM x 10 (5 rounds each alternating)
B1: 5-8 x Strict handstand push-ups (Scale to 3-4 reps of a 5s negative
B2: 10-14 Alternating pistols
10 MINUTE TEAM ASSAULT
In teams of 4 complete AMRAP Assault Bike calories in 10 minutes.
Teams will rotate athletes every time a 100ft sled push has been completed.
The 4 athletes will rotate stations in order:
Assault Bike for max Cals
– Rest –
100ft Sled push (90/45lb added)
– Rest –
3-5 minute cooldown run or row (easy pace to flush)
10-15 min of focused mobility work