WARM UP – MOBILITY
5-8 mins of warm-up, joint rotations, dynamic stretches
—
Practice 5-10 reps of each WOD movement preparing for WOD
WOD A
ONWARD AND UPWARD
4 rounds for time (and quality):
30 Glute bridges (for added challenge place weight on your waist)
25 Sit-ups
20 Sumo deadlift high pulls
15 Chair dips
10/arm Chainsaw rows (DB/KB or odd object)
– rest 1 min between rounds –
—
Record finish time minus the 4 min rest
Rounds should be in the 3.5 – 4.5 min range most likely
WOD B
Complete for quality: (8 min total)
3 sets of: 2 min “tabata” clock – 1 min rest*
20s Side plank w/ leg lifts (R)
10s rest
20s Single leg lowers
10s rest
20s Side plank w/ leg lifts (L)
10s rest
20s Leg lifts over object
1:10s rest*
