WARM UP – MOBILITY
Dynamic running warm-up and quick stretch out
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Review WOD movements and set up
WOD A
Complete 3 rounds for quality: (35 mins)
(No scoring today, just move at a smooth consistent pace)
2 min work / 1 min rest & transition:
1) Echo Bike
2) 10 Ball slams + 20 Russian twist (10/side)
3) Reverse sled drag laps
4) 10 Dumbbell box step overs + 10 Dumbbell renegade rows (5/side)
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Start on any station and rotate in order.
No Rx loading today, load movements accordingly so that you can keep moving with quality.
Use the same DB’s and Med ball for the 2 movements.
ACCESSORY
Cool down, roll out, mobilize
Work on weaknesses
