WARM UP – MOBILITY

Dynamic warm-ups and joint rotations,

Stretch: Down dog, Scorpions, Hip openers lunge etc.

Run through 3-6 reps of each WOD movement

WOD A

PRISON WOD #138

Complete 5 rounds for time of:

3 Burpees + 6 Air squats + 8 tuck jumps,

3 Burpees + 6 Air squats + 10 push-ups,

3 Burpees + 6 Air squats + 12 V-ups or Tuck-ups,

3 Burpees + 6 Air squats + 14 Curtsy lunges,

3 Burpees + 6 Air squats + 16 mountain climbers

– rest 2 min between rounds –

Record final time to complete minus the 8 min rest

Rounds should be 3-4 min range, scale so you can keep moving at a steady pace throughout each set.

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