WARM UP – MOBILITY
200m Run + 200m Row (or other machine)
Dynamic hip, hamstring, calf stretches
Scorpions, Cobra push-ups, Burpee review
Box step ups, Step down box jumps, box jump review

WOD A
HOT MESS
Complete 3 rounds for time:
Row 800m
30 Burpees (6″ jump + two hand touch)
Run 800m
30 Box Jumps (24/20″ – Games standard)
— OR —
HOT MESS – SCALED
Complete 3 rounds for time:
Row 500m
20 Burpees (6″ jump + two hand touch)
500m Run
20 Box Jumps (24/20″)
***If you don’t have a rower, then sub for same distance Ski, or x2 Bike. Or if you are comfortable sharing a rower with someone else your could start one on the Row and one on the Run.***WOD B
Cool down, roll out, stretch, or work on a weakness.

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