WARM UP – MOBILITY

Dynamic running warm-up & full body stretch

Pre-squat hip openers

Review WOD movements & scaling options

Warm-up & prepare for WOD.

WOD A

DON’T SWEAT IT

Complete 5 rounds for time:

500m Run

30 Wallballs (20/14)

20 Kettlebell swings (24/16kg)

10 Box jump overs (30/24″)

35 min time cap

The goal is a steady, consistent pace, don’t redline in the early rounds.

Newer athletes may scale the WB down to 20 reps and scale weight/heights as needed to keep moving.

ACCESSORY

– 5 min aerobic cool down

– 90s – 2 min/side each stretch:

Couch, Dragon, Pigeon, Straddle (banded or weighted)

– Crossover Symmetry Plyo or Iron Scap

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