WARM UP – MOBILITY
Agility ladder + dynamic

Tech WOD movements, then 8-10 mins to warmup
Get into groups of 3 and share equipment, start on any couplet and move in orderWOD A
NOBODY MAKES ME BLEED MY OWN BLOOD
2 Rounds for total reps (25 mins)1) 3 min AMRAP
15 Overhead squats 95/65lb
10 Bar facing burpees-rest 60 secs-2) 3 min AMRAP
15 KB swings 24/16kg
10 HSPU’s-rest 60 secs-3) 3 min AMRAP
15 Box jumps 24/20″
10 Chest to bar pull-ups-rest 3 mins between rounds-ACCESSORY
1) 3 sets, easy pace:
8-10 Powell raises /side
100′ SA upside down 90/90 KB carry—2) 3 tri-sets:
15-20 Banded sit-ups
20-30 leg lifts over KB or DB
20-30 Russian twists
-rest 60-90 secs-

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