WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch out

With a light to moderated KB: review and warm-up for all WOD movements

Review WOD structure, scaling options and set-up for WOD.

WOD A

ONWARD

Complete 4 full rounds of:

3 Burpees + 6 Kettlebell swings + 8 Goblet squats

3 Burpees + 6 Kettlebell swings + 10 KB Push press (5/side)

3 Burpees + 6 Kettlebell swings + 12 Single arm suitcase step back lunge (6/side)

3 Burpees + 6 Kettlebell swings + 14 Alternating single leg V-ups

3 Burpees + 6 Kettlebell swings + 16 KB Sumo Deadlift high pulls

– rest exactly 2 min after each full round –

Rx: 24/16kg KB for all weighted movements

Record final time to complete minus the 6 min rest

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