WARM UP – MOBILITY
Easy 400m run
Full body dynamic stretch
WOD A
PLEASANTVILLE
5 Rounds for time:
20 Ball slams 40/30lb
30 Abmat sit-ups
400m Run

– Scale reps down as needed to allow for a consistent pace across the workout.
Ball slams: 10-15 reps at a light weight
Sit-ups: 15-25
Run: 200m, or sub row/ski/bike

604 At Home:
– Sub ball slams for weight ground to overhead
WOD B
*** Optional ***
3 sets (begin on your own time once WOD A is completed)
20 secs side plank raises L
– 10 secs rest –
20 secs side plank raises R
– 10 secs rest –
20 secs KB side bends L
– 10 secs rest –
20 secs KB side bends R
– approx. 60 secs rest –

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