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

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)

– 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