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

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)

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.