WARM UP – MOBILITY
Running / agility ladder laps & dynamic stretches
Hanging / Beat swing / TTB technique work
Review all WOD other movements and give a few mins to warm-up / practice before starting.
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For big classes, partner up and follow your partner (stagger by full 3 mins)
WOD A
CLOWN SHOES
Complete 3 rounds of each for total AMRAP reps:
In 3 min:
20/16 Cal Ski erg
20 Alternating DB Snatch (50/35)
AMRAP Box jump overs (24/20)
– Rest 3 min –
In 3 min:
20/16 Cal Bike
75 Doubleunders
AMRAP Toes to bar
– Rest 3 min –
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Start on either 3 min interval and alternate for 3 rounds of each (33-36 min total)
Score is combined number of box jump overs and toes to bar.
ACCESSORY
Cool down, roll, stretch, mobilize, or work on a weakness
