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
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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
