WARM UP – MOBILITY
Big blood flow warm-up + dynamic stretch out
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Review WOD A pacing, scoring, and scaling options.
WOD A
SUSTAIN TRAIN
Every 6 min x 5 sets:
Row 300/250m
20 Russian KB Swings (32/24kg)
50 Doubleunders
20 Wallballs (20/14)
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Your goal in this workout is to complete each of the 5 sets at a sustainable & consistent pace.
Record time for each round and score your “slowest” of the 5 rounds only.
Rest after each set, starting a new set every 6 minutes.
Scale the volume, loads, and/or movements, so that ~4 min rounds are sustainable. (no movement should take over 1 min)
ACCESSORY
5-7 min Cool down
10-15 min focused mobility / stretching on your areas that need it.
