WARM UP – MOBILITY

** GRAB A KB **

1) 5 Sets:

Row, bike or ski: 20 secs easy / 10 secs hard, building

2) Full body dynamic stretches

3) Run through / warmup a few reps of each WOD movement

WOD A

PUMPKIN SPICY

Complete for time:

50 Cal Row, bike or ski

50 SA KB thrusters 24/16kg

50 Hand release push-ups

50 Alt. leg lifts over KB

50 SA KB snatches

50 Burpees

50 SA KB bent over rows

50 Tuck-ups

50 SA OH KB lunges

50 Cal Row, ski or bike

WOD B

Cool-down, stretch!

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