WARM UP – MOBILITY
Dynamic running warm-up & stretch (hips / hamstrings / calves / overhead)
Review 4 WOD movements and warm-up some of each movement.
WOD A
Start on either Uppers or Downers, complete the 12 min with your partner, then switch to the other.
(29 mins total)
UPPERS
With a partner complete AMRAP in 12 mins:
10/8 Cal Ski
10 Dumbbell push press (50/35)
—
Alternate complete rounds with your partner
— Rest 5 mins —
DOWNERS
With a partner complete AMRAP in 12 mins:
8/6 Cal Bike
80ft Sled push (90/55) (8 reps – 10ft = 1)
—
Alternate complete rounds with your partner
WOD B
ACCUMULATE 5 MINS IN A PLANK
Accumulate 5 mins in an elbow plank for time.
Record total time it takes you to complete the 5 mins of holding.
ACCESSORY
Cool down, roll out, stretch, mobilize
