WARM UP – MOBILITY

Big full body dynamic warm-up + stretch

Red band shoulder push/pull activations

Review WOD movements and scaling options

5 mins to set-up practice a few reps of each movement.

WOD A

I WON’T BACK DOWN

Complete for time:

50 Cal Row

40 Single arm dumbbell thruster (50/35lb – 20/arm)

30 Toes to bar

20 Ring Dips

10 Rope climbs

20 Box jumps (30/24″)

30 Hand release push-ups

40 Dumbbell overhead alternating lunge steps (50/35 – 20/arm)

50 Burpees (2 hand touch to pull-up bar ~6″ above reach)

30 min time cap

If you are newer to classes, take 5-10 reps off each movement and scale to keep moving.

If you are not very proficient at rope climbs, scale to 4-6 reps or 20-30 ring rows.

ACCESSORY

Cool down, Roll out, Stretch, Socialize

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