WARM UP – MOBILITY
Big dynamic full body warm-up and stretch out (Hips, Hamstrings, Squat, Thoracic, Overhead)
Review 3 barbell movements: Deadlift, Power Clean, & Thruster
Warm-up hanging / kipping: TTB & Pull-ups
Review other WOD movement, scaling options and WOD format.
Partner up and prepare for WOD
WOD A
SIX – O – FOUR
With a partner of similar abilities, complete “604” reps for time:
100 Cal Ski or Bike
80 Thrusters (95/65)
60 Pull-ups (sub: jumping pu or ring row)
40 Power Cleans (135/95)
20 Handstand push-ups (sub pike hspu)
4 Rope climbs
20 Handstand push-ups
40 Deadlifts (225/155)
60 Toes to bar (sub: knee raise or sit-up)
80 Wallballs (20/14lb – 10/9ft)
100 Cal Bike or Ski
—
One athlete working at a time,
Ideally just one barbell / team, must change weights (2 bars if you need different loads)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
