WARM UP – MOBILITY
Big dynamic joint rotation warm-up and stretch (hip/hamstring/squat focused)
Review WOD A movements and warm-up a few of each.
WOD A
LEGGY & LUNGY
Complete 3 rounds for max reps: (36 min)
1 min Ski Erg (Cals)
1 min Box jump overs (24/20)
1 min Double KB front rack lunge steps (2 x 24/16kg – step forward or backwards)
– 3 min rest –
1 min Echo Bike (Cals)
1 min Wallballs (20/14)
1 min Dumbbell box step overs (2 x 50/35lb, 20/24″, farmers carry)
– 3 min rest –
—-
Start on either 3 min section and alternate 3 min on, 3 min off, until 3 rounds of each are completed.
Stagger 2nd heat by a full 3 min.
(Last completed: Dec 16th, 2019)
ACCESSORY
Cool down, Roll out, Stretch, or work on a weakness
