WARM UP – MOBILITY
Dynamic joint warm-up + Green band shoulder/overhead stretch
Midline warm-up + hip flexor activations (seated leg lifts etc.)
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Review WOD A movements and scaling options.
WOD A
Partner up and start on either A1 or A2 with your partner:
A1) 10 min EMOM:
1) 1-3 Rope climbs (or Rope lowers, partial climbs, or legless practice)
2) 20-30s Static handstand hold (or wall walk / pike up hold)- rest 3 min -A2)
10 min EMOM:
1) 100ft Double KB carry (one front rack / one overhead – switch at 50ft)
2) 20-30s Parallette L-sit or Tuck-sit hold (unbroken or accumulated)
WOD B
Choose your poison: 10 mins max cals on a machine
Choose a different machine than you used on October 6th/22nd (or whichever one you have not done if possible)
10 MIN MAX CALORIE ECHO BIKE
10 MIN MAX CALORIE SKI ERG
10 MIN MAX CALORIE ROW (edited)
