WARM UP – MOBILITY
2-3 Sets:
Skipping + dynamic stretches
Box step-ups + core warmups
BB tech: presses, squats, step-ups, thrusters
WOD A
“FUN”
5 Rounds for time:
400m Run, row, ski, or 1km bike
30 Double-unders
20 BB Box step-ups 45/35lb – 20/16″

10 Thrusters 45/35lb

BB in back rack position for step-ups

Add 2 blue plates to a 12″ box to get 16″, or 2 blue plates on the ground in front of a 20″ box
WOD B
4 Sets (6 mins)
30 secs leg raises holding med-ball over chest (dead-bug position)
30 secs Med-ball sit-ups (touch ball behind head and at feet)

– 30 secs rest –

To modify leg raises: switch to knee tucks, or just hold a hollow / dead-bug position

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