WARM UP – MOBILITY
Fully body dynamic joint warm-up and stretch out
Review all 4 AMRAPs / Movements and set up for WOD A
WOD A
JUST FOR YOU
Complete a 6 min AMRAP at each station, 4 min rest/transition between (36min)
1) 10/8 Cal Ski
10 Plate ground to overhead
20 Plank up downs (10/arm direction)
2) 8/6 Cal Echo Bike
10 Alternating hang DB snatch + OH Lunge
2 Rope climbs (sub 4-5 rope lowers)
3) 10/8 Cal Row
15 Russian KB swings
20s FLR on low rings
4) 30 Doubleunders
5 Parallette shoot throughs (w/ push-up + dip)
20s parallette tuck sit hold
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No scores today, work at a challenging but sustainable pace on each AMRAP focusing on quality movement.
Start on any AMRAP and rotate in order.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
