WARM UP – MOBILITY
Easy 400m run (or ~2 min of cardio machine of your choice)
Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)
Pre-squat hip/hamstring stretch

Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD

WOD A
CLASSICO
Complete 5 rounds for time:
Run 400m (sub 400m Row/Ski, or 800-1000m Bike)
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)WOD B
In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.

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