WARM UP – MOBILITY
400m run (easy warm-up pace)
Full body dynamic joint rotations and stretches
Review and warm-up WOD movements
WOD A
CLASSICO
Complete 5 rounds for time:
Run 400m
21 Kettlebell swings (24/16)
15 Wallballs (20/14)
9 Burpee box jumps (24/20)
—
New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)
Run sub: 400m Row/Ski, or 800-1000m Bike
(Last completed: Jan 28th/2023)
ACCESSORY
Cool down, Roll, Stretch, Mobilize, Socialize
