WARM UP – MOBILITY
Big dynamic warm-up and stretch out (hip / hamstring / low back / overhead etc.)
Review of all WOD movements and then group in to 4 with similar athletes and warm-up specific movements for WOD.
WOD A
N64
6 min AMRAP, rest 4 min between each couplet: (36 min total)
1) 10/8 Assault bike Cals
4 D-ball box get overs (100/70, 40″ box)
—
2) 10 Toes to rings
8 Axle bar S2O (115/75)
—
3) 12 Double KB front rack lunges (2 x 16/12kg)
2 Rope climbs (scale to partial rep or 4-6 rope lowers)
—
4) 6 Devils press (35/25)
4/3 Bar muscle-up (Sub 6-8 C2B, pull-ups, or jumping variation)
—
Score is the total number of reps completed in the 4 AMRAP’s combined
Start on any station and rotate in order
ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
After every 2-3 sets complete 8-12 ab-wheel rollouts
