WARM UP – MOBILITY
Rowing intervals & dynamic joint warm-up / stretch
Tech: Toes to Bar & KB Snatch
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Review other WOD movements and set-up for WOD.
WOD A
ENTER SANDMAN
Complete 4 rounds for time:
20/15 Cal Row
20 Toes to bar
20 Dumbbell box step ups (50/35 – 24/20″)
20 Kettlebell Snatch (24/16kg)(10/arm)
20 Burpees
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30 min time cap
Partner up and share equipment, stagger start by 4-5 mins
Box step up is with one DB held anywhere
Scale KB snatch to DB snatch if technique is not proficient
New athletes, or those that struggle with longer workouts, scale reps down to ~15/movement
ACCESSORY
Cool down, Roll out, Mobilize
Work on a weakness
