WARM UP – MOBILITY
Agility ladder drills and dynamic warm-up lengths
Stretch out calves, hips/hamstrings
Warm-up 2-3 sets of 50 ft sled push / 30s Double-under practice
Review other WOD movements and get to groups to stagger WOD start.
WOD A
4 X 8 X 4
Every 8 mins x 4 sets:
20/15 Cal Echo Bike (must be under 2 min)
60 Doubleunders (60-90s max)
200ft Sled push (90/55)
20/15 Cal Row
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Stagger heats of 7, every 2 mins.
Complete each set for time, with the goal being consistent times each set. (record start and finish time off a running clock)
Recorded slowest of the 4 sets only.
Set times should be in the 5-6 min range (no more). Scale reps accordingly to get adequate rest.
ACCESSORY
Cool down, roll / stretch / mobilize, or work on a weakness
