WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch out

Review WOD movements/scaling options

Warm-up specific WOD movements and sets up.

WOD A

LEARNING TO FLY

Complete 3 rounds for total reps:

In 3 min:

20/15 Cal Ski erg

20 Alternating DB Snatch (50/35)

AMRAP Box jump overs (24/20)

– Rest 3 min –

In 3 min:

20/15 Cal Row

20 Wallballs (20/14)

AMRAP Toes to bar

– Rest 3 min –

Start on either set and alternate for 3 rounds of each (33-36 min total)

Score is combined number of box jump overs and toes to bar completed

ACCESSORY

3 rounds:

2-3 x Crossover Symmetry “Plyo” or “Iron Scap” movements

45-60s Weighted plank hold or “FLR” front plank on low rings

Lower body mobility – 90-120s/side each:

Couch stretch

Pigeon pose

Banded hamsting stretch