WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
Review WOD movements, scoring and structure.
Start on any station and rotate in order through the 4 couplets.
WOD A
3, 2, 1, DONE.
Complete for total combined reps: (36 min total)
3 min AMRAP: 15 Cal Row + 5 Burpees
1 min rest
3 min AMRAP: 10 Step down box jumps 24/20″ + 100ft Sled push (45lb/Empty = 10 reps)
1 min rest
3 min AMRAP: 10 Cal Bike + 10 Air squats
1 min rest
3 min AMRAP: 15 Kettlebell swings (24/16kg) + 25 Doubleunders (=5 reps)
1 min rest
–
Then: 2 min / station: with 1 min rest
–
Then 1 min / station: with 1 min rest
ACCESSORY
Cool down, roll out/stretch/mobility, and/or work on weaknesses
