WARM UP – MOBILITY
2 rounds:
90s Row or Bike (one round of each machine)

Dynamic joint rotations / stretches

Review and warm-up KB swings and sled pushes

WOD A
LARRY LUNGS PT. 1 OF 2
3 rounds for time:
500m Row
200′ Sled push 55/35lb

– rest 2 mins –

  • Stagger second heat by 2-3 mins where needed
  • Subtract 4 mins rest + stagger

Rest ~5 mins between P1 and P2

LARRY LUNGS PT. 2 OF 2
3 rounds for time:
1km Bike
30 KB swings 24/16kg

– rest 2 mins –

  • Stagger second heat by 2-3 mins where needed

– Subtract 4 mins rest + stagger

Start on either P1 or P2 and complete all 3 rounds there before everyone switching to the other.
Scale distance weights as needed to keep pace with the group.

ACCESSORY
Cool down, roll out, mobilize, or work on a weakness

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