WARM UP – MOBILITY
8-10 mins agility ladder + dynamic stretch
WOD A
Don’t Wake Me Up
3 rounds for time:
800-600-400m Run
300-200-100′ Sled Push 55/35lb
800-600-400m Row
150-100-50 Double Unders
2-1.5-1km Bike
—
-600m Run = 1 lap + alley between Cordova & Powell
-Try to be steady and consistent with your pace today, don’t go out too hot!
-You may change the order of the stations if the equipment you need is in use, just make sure you complete all 5 exercises before starting the next round
ACCESSORY
Stretch what needs stretching!
2-5 min couch stretch /side
2-5 min hip opener lunge-pigeon /side
Band shoulder stretches
