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
