WARM UP – MOBILITY
Dynamic joint rotations and stretch out (hips, hamstrings, pecs)
Review WOD movements and tech: Rope climbs & Burpee box get overs
Short warm-up round of each triplet.
WOD A
UP, UP & AWAY
Complete for total combined rope climbs + burpee box get overs: (~40 mins)
1) 3 rounds: 4 min AMRAP / 2 mins rest
Row 500/450m
20 Wallballs (20/14 – 10/9ft)
AMRAP Rope climbs in remaining time
– Rest ~4-5 mins –
2) 3 rounds: 4 min AMRAP / 2 mins rest
Echo Bike 1000/900m
20 Kettlebell swings (24/16)
AMRAP Burpee box get overs (40″)
—
Partner up as needed and stagger start by 3 mins, start on 1 or 2.
Scale RC’s to rope lowers
Scale box get overs to a lower burpee box jump over.
ACCESSORY
Cool down, Roll out, Stretch/Mobilize, Socialize
