WARM UP – MOBILITY
Dynamic running warm-up and full body stretch (calves, hips, hamstrings, overhead)
Review WOD movements and run through a quick warm-up round of each (~30-40s each movement)
WOD A
33 ACRES
Complete 3 rounds for total reps combined: (36 mins for 2 heats)
1 min Ski Erg (Cals)
1 min Plate G2OH (45/35)
1 min Echo Bike (Cals)
– Rest 3 min –
1 min Row (Cals)
1 min 40ft Shuttle sprint (every 20ft = 1)
1 min Burpees bar touch (2 hand touch to bar above your reach)
– Rest 3 min –
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
