WARM UP – MOBILITY
4 rounds: 60s Ski, Bike, Row, Running laps / 30s rest between each
Full body dynamic stretch
Tech: Double KB cleans and review other WOD movements and warm-up.
WOD A
DETROIT ROCK CITY
Complete 3 rounds for total reps combined: (27 min total)
45s Echo Bike (Cals)
45s Double KB Cleans (2 x 24/16kg)
– rest 90s –
45s Row (Cals)
45s Wallballs (30/20lb – 10/9ft)
– rest 90s –
45s Ski Erg (Cals)
45s Parallette facing burpee (2 foot jump over)
– rest 90s –
—
Start on any station and rotate in order through 3 rounds.
For classes larger than 21, a second heat can stagger by 90s.
ACCESSORY
Cool down, Roll out, Mobilize
Work on a weakness
