WARM UP – MOBILITY
5-7 mins: Dynamic joint warm-up and full body stretch out
Review/Tech WOD movements and warm-up/practice a few reps of each as needed.
(1/2 class start on wallballs and rope climbs, the other have with KB swings and box get overs)
WOD A
UP, UP & AWAY
Complete for total combined rope climbs + burpee box get overs: (~40 mins)
3 rounds: 4 min AMRAP / 2 mins rest
Row 500/450m
20 Wallballs (20/14 – 10/9ft)
AMRAP Rope climbs in remaining time
- Rest an extra ~4-5 mins –
3 rounds: 4 min AMRAP / 2 mins rest
Echo Bike 1000/900m
20 Kettlebell swings (24/16)
AMRAP Burpee box get overs (48/40″)
Partner up as needed and stagger start by 2-3 mins, start on either half.
Scale RC’s to rope lowers
Scale box get overs to lower box jump over.
ACCESSORY
Cool down, roll out, stretch / mobilize or work on a weakness
