WARM UP – MOBILITY
60s each / 15s rest transition:
Bike / Running laps / Ski / Box step overs
—
Dynamic stretch out and movement prep.
Tech: Toes to bar + Dumbbell snatch
Review other WOD movements and set up for WOD A.
WOD A
CUFF IT
Complete 5 rounds for total reps (start each new round one movement forward)
45s work / 15s rest x 5: (33 min total)
Echo Bike (Cals)
Alt. Dumbbell Snatch (50/35)
Ski Erg (Cals)
Box jump overs w/ step down (24/20)
Toes to bar
– Rest an extra 2 mins between full rounds
– Start on any station/movement and rotate in order
– move one movement forward to start each new round
ACCESSORY
Cool down, Roll / Stretch / Mobilize
and/or work on a weakness
