WARM UP – MOBILITY
Complete 2 rounds of: 40s on / 20s rest: (8 mins)
4 athletes / station, rotate in order:
Ski erg
Banded good mornings
Echo Bike
Lunge, Lunge, Air squat, Burpee
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Technique on D-ball to shoulder + Rope climbs
Review all WOD movements and set up for WOD.
Group with 4 similar athletes and start on different stations, rotate in order.
WOD A
MONDAY BLOODY MONDAY.
Complete AMRAP in 6 mins at each station, resting 4 min between each: (36 min total)
1) 12/9 Cal Ski erg + 6 Burpee box jumps (24/20)
2) 12 Axle Bar deadlifts (135/95) + 1 Farmers carry lap (2 x 32/24kg KB’s)
3) 12/9 Cal Echo Bike + 6 D-ball cleans (120/100)(Ground to alternating shoulder)
4) 12 Wallballs (30/20) + 1 Rope climb (sub 1-2 partial climbs or 3-4 lowers)
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Count “Rounds + Reps” for each station and combine for 1 score.
(Total full rounds completed + total extra reps completed)
