WARM UP – MOBILITY

Full body dynamic joint warm-up and stretch

Bird dogs / Dead bugs / Hollow / Arch

Scap pull-ups / scap push-up / beat swings / air squats

Review: All WOD movements and scaling options and warm-up for WOD A

WOD A

DOUBLE DOUBLE TABATA TROUBLE

Complete for total reps combined:

8 rounds of:

20s Toes to bar

10s rest

20s Push-ups

10s rest

— rest 4 min —

8 rounds of:

20s Alternating dumbbell snatch (50/35)

10s rest

20s Wallballs (20/14 – 10ft)

10s rest

(20 min total)

Scaling options for new athletes:

Toes to bar: hanging knee raise or ab-mat sit-ups

Push-up: Bench or Box push-ups

Dumbbell snatches: Light hang DB snatch or Russian KB swing

Wallballs: Air squats

WOD B

10 MINUTE TEAM ASSAULT

In teams of 4 complete AMRAP Bike calories in 10 minutes.

Teams will rotate athletes every time a 100ft sled push has been completed.

The 4 athletes will rotate stations in order:

Echo Bike for max cals

– Rest –

100ft Sled push (90/55 added)

– Rest –

ACCESSORY

Cool down / Roll / Stretch / Mobilize

and/or work on a weakness

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