WARM UP – MOBILITY
60s each / 15s rest transition:
– Bike
– Lunge / Lunge / Air squat / burpee
– Ski
– Box step ups & Step down box jumps
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Dynamic stretch out, WOD movement review and set-up
WOD A
ANGEL ON MY SHOULDER
Complete 3 rounds of each for total AMRAP reps:
In 3 min:
20/16 Cal Ski erg
20 Plate Ground to over head (55/35)
AMRAP Box jumps 30/24″
– Rest 3 min –
In 3 min:
20/16 Cal Bike
20 Sandbag lunges (60/40 – held anywhere)
AMRAP Sand bag facing burpees
– Rest 3 min –
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Start on either 3 min interval and alternate for 3 rounds of each (33-36 min total)
Score is combined number of box jump overs and burpees completed.
ACCESSORY
Cool down & Mobility work
