WARM UP – MOBILITY
Agility ladder + Dynamic warm-up lengths
Stretch out: hips / hamstrings / calves / overhead / pecs
Review WOD all movements and format / Partner up and warm-up for WOD.
WOD A
YOU WERE RIGHT
Partner up and complete the 3 x 8 min AMRAPs for total Cals + Shuttle sprints combined. (32 mins)
1) 8 min AMRAP:
Partner 1: AMRAP Echo Bike Cal
Partner 2: 20 Alt. Dumbbell Snatches (50/35)
– rest 4 min –
2) 8 min AMRAP:
Partner 1: AMRAP Ski Erg Cal
Partner 2: 20 Box jump overs (24/20 – step down only)
– rest 4 min –
3) 8 min AMRAP:
Partner 1: AMRAP 40ft Shuttle Runs (40ft = 1 rep)
Partner 2: 20 Push-ups
—
Swap on the AMRAP every time your partner completes their 20 reps
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
