WARM UP – MOBILITY
Big dynamic warm-up + stretch out (focus on hips, hamstrings, low back)
2 rounds of:
12-15 Kettlebell swings
8-10 Goblet KB cossack squats
6-8/side KB Push press
6-8/side Staggered stance bent over row
6-8 Box jumps
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Review all WOD movements and scaling options.
Set up, warm-up, and prepare for WOD A
(Groups of 3-4 similar athletes to start on different stations and share equipment where possible.)
WOD A
GRUNT WORK V2
Complete 2 rounds for total reps:
2 min AMRAP/station, 1 min rest between stations, 4 min rest between rounds (26 min total)
1) 5 D-Ball ground to shoulder + 50ft D-Ball shoulder carry (100/70)(Carry = 5 reps)
2) 10 Toes to bar + 10 DB Hang Clean + Push press (2 x 50/35)
3) 5 Burpees + 1 Legless rope climb (Climb = 5 reps)
4) 10 Axle bar sumo deadlift (185/125) + 10 Box jumps (30/24)
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D-Ball clean to shoulder (not over) alternate shoulder each rep
Scale LRC to regular climb or 3-4 rope lowers
ACCESSORY
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
12-15 min to slowly build to a heavy single Turkish get-up.
Rest as needed between attempts.
Record weight in lbs, must be completed in full control on R and L side.
