WARM UP – MOBILITY
1 min per station:
Ski
Bike
Skipping
Row

Full body dynamic
Review BB movmentsWOD A
RUN THE GAUNTLET
For time:1)
500m Ski
25 Thrusters 95/65lb-rest 3 mins-2)
1km Bike
25 Handstand push-ups-rest 3 mins-3)
500m Row
25 Hang power snatch 95/65lb-rest 3 mins-4)
100 Double unders
25 Burpee pull-ups-rest 3 mins—-
-In groups of 4, 2 barbells between you (you can change weights during the rest if needed), everyone starts on a different couplet, move in order from where you start.
-Approx. 2 mins for row, double unders etc.
-Subtract your 9 mins of rest from final timeACCESSORY
Crossover ‘Recovery’
Cool-down roll/stretch

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