WARM UP – MOBILITY
Quick dynamic warm-up and stretch
Hollow rocks / Superman’s
Review WOD A movements and scaling options
WOD A
A1) Every 90s x 6 sets: (3 sets each alternating)
6-8 x GHD Back extensions @3,0,3,0 (slow and controlled up and down)
6-8 x Strict Toes to bar or Straight leg raise
A2) Every 90s x 6 sets (3 sets each alternating)
45-60s FLR holds (front plank on low rings)
6-8 x “ATYT” with light plates
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For big classes, start on either A1 or A2 and switch once 6 sets are complete
WOD B
PARTNER ROW & BBJO INTERVALS
With a partner of similar abilities complete AMRAP in 20 min:
Row 350/300m
8 Burpee box jump overs (24/20″) (facing the box Open standard)
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– Alternate full rounds only.
– Score total rounds completed (between you and your partner) + extra reps (Every 50m = 1 rep)
– Scale row/reps so that rounds are under 2 mins
ACCESSORY
Cool down, roll, stretch, work on weaknesses
