WARM UP – MOBILITY
Dynamic joint warm-up / rotations
KB warm-ups (swings, halos, presses, windmills, OH lunges etc.)
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Review 4 WOD stations and set up for WOD.
WOD A
Complete 2 rounds: (31 mins)
3 min AMRAP / 1 min rest/transition:
1) 10 Cal Echo Bike + 2 wall walks2) 40ft. Sled pull + 40ft push + 10 box jump over (step down)3) 10 Ski + 10 Alt. DB Snatch w/ DB OH Lunge (opposite leg forward)4) 15 KB Swings + 5 Burpee pull-ups (sub jumping pull-up or burpee TTB/knee raise)
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No scores or Rx loading today. Choose weights that allow your to keep moving with ideal form throughout
WOD B
Coach led mobility / stretching
