WARM UP – MOBILITY
Dynamic joint warm-up and stretch
Review Turkish get-ups in detail
Review other WOD movements and set up
WOD A
EMOM x 24 min (4 rounds)
1) 1 Turkish Get-up (1R + 1L)
2) 12-15 x Step down box jumps
3) 1-2 x Rope Climbs or 10-12 Ring rows
4) 30-40s Ski Erg
5) 2 x Wall walks to 10 elbow or shoulder taps (or 10-15s hold)
6) – Rest –
—
Start on any station and rotate in order for 5 mins, then rest on the 6th min before starting round 2
No scores or Rx today, just focus on good quality movement.
WOD B
10-12 min coach led mobility work
(coaches choice of hip, thoracic, overhead work)
