WARM UP / MOBILITY
Dynamic running / jumping warm-up
Calf stretch leaning against the wall
WOD A
MAX HEIGHT DOWEL JUMP OVER
– Run up allowed
– Two foot jump
Spend 10 min building up to a max jump.
Set up 2-4 box/dowel jumps depending on class size. Group similar athletes together.
WOD B
PARTNER WOD – BIKE / SLED PUSH / ROW
Complete 2 full rounds with a partner for total Calories / Points:
4 min Assault bike (Cals)
1 min rest / transition
4 min sled push lengths (5 pts / 50ft length)
1 min rest / transition
4 min Row (Cals)
1 min rest / transition
– One person working at a time during the 4 min segment, alternate working partner as needed.
– Partners may use 2 separate rowers today, only one working at a time, combine Cals for a team score.
