WARM UP – MOBILITY
Running / Agility ladder warm-up
Stretch out calves, hip flexors, hamstrings
Rowing technique review + warm-up

WOD A
HOT MESS
Complete 3 rounds for time:
Row 800m
30 Burpees (6″ jump + two hand touch)
Run 800m
30 Box Jumps (24/20″ – Games standard)

— OR —

HOT MESS – SCALED
Complete 3 rounds for time:
Row 500m
20 Burpees (6″ jump + two hand touch)
500m Run
20 Box Jumps (24/20″)

ACCESSORY
10-15 min focused mobility
Ask a coach if you don’t know how to target your issues!