WARM UP – MOBILITY
Dynamic running warm-up
Calf / quad / hip flexor stretch
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Review WOD and scaling options
WOD A
THREE OF A KIND
Complete 3 rounds for time:
500m Row
30 Box jump overs (24/20″)
500m run
30 Ball slams (30/20)
150 Double unders
– Rest exactly 3 mins between each round –
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Subtract the 6 min of rest, and possible stagger from your time to complete.
Scale reps/distance so that 10-12 minute (max) rounds are sustainable (~2 min per movement)
Aim for a consistent pace across the 3 sets, don’t sprint the first round and die on the last!
ACCESSORY
Cool down, roll out, stretch
