WARM UP – MOBILITY
Review Row and Ski erg technique and complete 2 x 45-60s intervals each
(for big classes alternate w/ a partner and do some dynamic stretches while waiting)
—
Scap pull-ups / Hollow / Arch work, review and warm-up beat swing and toe to bar progressions
Review DB snatch, Plate GTOH, and OH lunges
WOD A
HELI DROP
Complete 2 rounds of each alternating for total reps after buy in completed: (24 min total)
1) In 4 mins:
500/450m Row +
AMRAP:
12 Alt. Dumbbell snatch (50/35)
8 Toes to bar (sub to hanging leg raise or sit-up)
– rest 2 min –
2) In 4 mins:
500/450m Ski +
AMRAP:
12 Plate G2OH (45/35)
8 Plate OH lunges (sub to BW lunges)
– rest 2 min –
WOD B
Coach led Roll and/or Stretch/Mobility work
