WARM UP – MOBILITY
2 min cardio on machine of choice (increasing pace every 30s or so)
2 rounds of:
8-10 box dips (with 15s dip extension stretch at the end)
8-10 Step down box jumps
12-15 Kettlebell swings

Tech: KB snatch, Ring dips and review modifications and warm-up for WOD A.

WOD A
BUCKLE DOWN
5 rounds for total reps:
In 3 min complete:
20/15 Cal row / ski (or 15/12 Echo Bike) (~45-60s at a tough pace)
Then AMRAP:
6 Ring dips
8 Box jump overs (24/20)
10 Kettlebell snatch (5/side – 24/16) (Sub to hang DB snatch)
– rest 2 min between rounds –
Score is total reps of the AMRAP combined (don’t count your buy in Cals)
Start each round at the beginning of the AMRAP.WOD B
In remaining class time work through 3-4 sets of:
8-12 Cuban Press (weighted dowels or barbell)
8-12/side Side plank Powell raise (light plates or DB’s)
15-20/side Weighted side bends (heavy KB or DB)
– work at a consistent pace, rest as needed between movements/rounds

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