WARM UP – MOBILITY
** GRAB A KB **
1) 5 Sets:
Row, bike or ski: 20 secs easy / 10 secs hard, building
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2) Full body dynamic stretches
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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!
