Wednesday, 20 September, 2017

WARM UP – MOBILITY
6-8 min dynamic joint warm-up + stretch
Review WOD structure, movements and goals.

WOD A
8 min “AMRAP” at each station, 4 min rest/rotation between each set. (44 min total)
The goal today is to work a submaximal sustainable pace through each set. Learn to maintain a consistent pace at ~70-75% effort throughout. You should not be crushed at the end of the workout or any one 8 min set.
There is no Rx weights or scoring with this workout.

Athletes, groups of 3-4, then start on different stations and rotate in order

A1)
10 Cal Assault Bike
10 Ball Slams
10 Toes to bar

A2)
20 Double unders (or 40-50 Singles)
10 Right arm dumbbell snatches + 10 overhead alternating lunge steps (R)
20 Double unders
10 Left arm dumbbell snatches + 10 overhead alternating lunge steps (L)

A3)
10 Wallballs
10 Med ball abmat sit-ups (touch med ball over head + to feet/floor
3 Wall walks (Chest to ground, chest to wall)

A4)
20 Cal Row
15 Step down box jumps
10 Burpees

ACCESSORY
10-15 minutes of focused mobility work.