WARM UP – MOBILITY
Dynamic running warm-up and lower body stretch.
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Review WOD and scaling options.
WOD A
FOUR ON THE FLOOR
Every 8 min x 5 sets:
25/20 Cal row
200ft Sled push (90/55)
25 Ball Slams (30/20)
20/15 Cal Echo Bike
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Stagger heats of 7, every 2 mins.
Complete each set for time, with the goal being consistent times each set. (record start and finish time off a running clock)
Recorded slowest of the 5 sets only.
Set times should be in the 5-6 min range (no more). Scale reps accordingly to get adequate rest.
ACCESSORY
Cool down and stretch / roll / work on weaknesses.
