WARM UP – MOBILITY
1 round:
60s Each / 15s Transition:
1) Ski
2) Lunge + Lunge + Air Squat + Burpee
3) Bike
4) Skipping (Singles / Doubles)
5) 10 Hollow rocks + 3 Superman lifts
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Review all movements / WOD structure and set up & warm-up for WOD A
(For big classes, get in to group of 4 sharing equipment where possible, you can start working or resting for the first 3 min interval)
WOD A
HEADS OR TAILS
Complete 3 rounds of each for total AMRAP reps:
In 3 min:
20/15 Cal Ski erg
20 Alternating DB Snatch (50/35)
AMRAP Wallballs (20/14 – 10/9ft)
– Rest 3 min –
In 3 min:
15/12 Cal Bike
75 Doubleunders (~60s max)
AMRAP Toes to bar
– Rest 3 min –
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Start on either 3 min interval and alternate for 3 rounds of each (33-36 min total)
Score is combined number of wallballs and toes to bar.
ACCESSORY
2-3 rounds: rest as needed
8-12 Alt. Cossack squats (Hold KB in goblet)
6-8/leg single leg box step ups (use a tall box and keep trailing toe on back of the box, only use your top leg like a pistol progression)
30-40 Banded glute steps (15-20 each direction)
