WARM UP – MOBILITY

1 min each at an easy / warm-up pace, 20s transition:

Ski

Bike

Row

Dynamic running lengths

Dynamic fully body stretch out

Review and set up for WOD.

WOD A

33 ACRES

Complete 3 rounds for total reps combined: (36 mins for 2 heats)

1 min Ski Erg (Cals)

1 min Ball slams (30/20)

1 min Echo Bike (Cals)

– Rest 3 min –

1 min Row (Cals)

1 min 40ft Shuttle sprint (every 20ft = 1)

1 min Burpees bar touch (2 hand touch to bar above your reach)

– Rest 3 min –

ACCESSORY

Cool down, Stretch / mobilize / roll out, Work on a weakness

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