WARM UP – MOBILITY
Big dynamic full body warm-up
Pre-squat hip opener sequence
Green band shoulder stretch: Overhead / Lats etc.
—
Review WOD movements and scaling options.
Pre-squat hip opener sequence
Green band shoulder stretch: Overhead / Lats etc.
—
Review WOD movements and scaling options.
WOD A
ROCKY
Complete 2 rounds for time:
500m Row
30 Wallballs (20/14lb)
20 Chest to bar pull-ups
– Rest exactly 2 minutes –
500m Run
30 Russian KB Swings (32/24kg)
20 Overhead walking lunge steps (45/25 lb plate)
– Rest exactly 2 minutes –
—
Half the class may start on either triplet so everyone can start at the same time.
500m Row
30 Wallballs (20/14lb)
20 Chest to bar pull-ups
– Rest exactly 2 minutes –
500m Run
30 Russian KB Swings (32/24kg)
20 Overhead walking lunge steps (45/25 lb plate)
– Rest exactly 2 minutes –
—
Half the class may start on either triplet so everyone can start at the same time.
