WARM UP – MOBILITY
Dynamic joint rotations and full body stretch out
Quick review of all WOD movements and scaling options.
Get in to groups of 3 or 4 and start on different stations, rotate WODs in order.
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 rings4) 30 Doubleunders
5 Parallette shoot throughs (w/ push-up + dip)
20s parallette tuck sit hold
No scores or Rx loads today
Focus on perfect movement and working at a consistent pace.
10 mins to build to a heavy single Turkish get-up
You may use DBs or KBs record heaviest weight in LBS.
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side