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
