WARM UP – MOBILITY
2-3 min row (steady warm-up pace)
2-3 min: Agility ladder, running, dynamic warm-up
—
Banded Shoulder / Pec / Overhead stretches
Review + warm-up WOD A movements
WOD A
RUMBLE
Complete for time:
1,000m Row
50 Kettlebell swings (24/16)
800m Run
50 Push-up
–
750m Row
40 Step down box jump overs (24/20″)
600m Run (corner of main and Powell)
40 Ring dips
–
500m Row
30 Weighted box step ups (24/16kg – held anywhere)
400m Run
30 Alt. single arm devil press (50/35)
—
For big classes start half on: Run / push-up, then Row / Swing
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
