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-

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