WARM UP – MOBILITY
Easy 90s-2min row or ski
Green band: posterior chain floss + lunge hip openers
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Tech/Warm-up: Russian KB swings and Wallballs and set up for WOD.
WOD A
BREAK MY HEART
Every 6 min x 5 sets: (30 min)
500/450m Row (or ski)
30 Russian Kettlebell Swings (24/16kg)
20 Wallballs (20/14)
– rest the remainder of the 6 mins –
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Goal is consistent work/pace over each set. Record your slowest round as your score today.
Try to keep rounds in the 4-4:30 range (or faster) scale distance/reps/weights as needed)
Newer athletes: 400m / 20 swings / 15 wallballs
