WARM UP – MOBILITY
Dynamic running warm-up & full body stretch
Pre-squat hip openers
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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″)
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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
