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
