WARM UP – MOBILITY
5 Sets:
20 secs easy / 10 secs hard on any machine
–
Dynamic stretches
–
Warmup WOD movements
WOD A
STAYING ALIVE
21-15-9 reps for time:
KB swings 32/24kg
Box jumps 30/24″
— rest 3 mins —
21-15-9 reps for time:
Row/ski cals (15-12-9 bike cals)
Thrusters 95/65lb
— rest 3 mins —
For time:
45 Burpees
—
– Score = total time minus 6 mins rest
