WARM UP – MOBILITY

400m Row + 400m Run (easy warm-up pace, start on either then switch)

Full body stretch + movement prep for squat / pull-up / push-up / KBS

Review WOD movements and scaling options.

WOD A

AS GOOD AS IT GETS

Complete 3 rounds for time:

400m Row

30 Wallballs (20-10ft / 14-9ft)

20 Pull-ups (sub to jumping pull-ups or ring rows)

– rest 1 min –

400m Run

30 Russian kettlebell swings (24/16)

20 Push-ups

– rest 1 min –

You may start on the Run or the Row portion of the WOD and complete 3 full rounds, alternating between the Row / Run triplets.

Subtract the 5 mins of rest from your final time to completed

Newer athletes scale the reps/movements as needed to keep moving.

ACCESSORY

Cool down, roll out, stretch, mobilize

and / or work on a weakness

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