WARM UP – MOBILITY
Agility ladder /dynamic
WOD A
OLD TOWN ROAD
For time:
500m Run
400/350m Ski
500m Run
1km/800m Bike
500m Run
400/350m Row
500m Run
400′ Sled Push
—
-When you come in from the run you may start on any station, you must just complete all 4 runs and stations to finish the workout
-Get in groups of 4 and have each person start on a different station
WOD B
1) 3 super sets:
15-20 Banded sit-ups
15-20 KB oblique side bends /side + 100′ SA farmers carry
-rest 60 secs-
2) 3 super sets:
10-15 Ab-wheels
30-40 BB oblique side bends
-rest 60 secs-
