WARM UP – MOBILITY
Run 500m
Dynamic joint warm-up & stretch
Tech/Review: WOD movements and warm up KB Snatch / TTB etc.
WOD A
Complete for quality and consistency:
Every 3 mins x 12 (3 rounds of each, 36 min total)
1) 12/10 Cal row + 8 burpees over the erg + 12/10 Cal row
2) 2 rounds of: 10 Kettlebell Snatch + 10 KB overhead alternating lunges (1R/1L)
3) 100ft Sled push + 10 box jump overs + 100ft Sled push
4) 2 rounds of: 10 ball slams + 10 toes to bar
—
No “Rx” weights or scores today, keep weights relatively light and sets as unbroken as possible
Scale/Push to complete in ~90s to 2min.
ACCESSORY
Cool down, roll out, mobilize
Work on a weakness
