WARM UP – MOBILITY

* Grab a wallball *

2-3 sets:

30-40 secs Skipping / DU’s

30-40 secs High knees, butt kicks, lateral skater jumps etc.

Dynamic hip openers

Squats, presses, wallballs etc.

WOD A

WHEN KAREN MET ANNIE

50-40-30-20-10 reps for time:

Wallballs 20/14lb

Situps

Double-unders

– Scaling reps:

40-30-20-10-10 (110 reps vs 150)

25-20-15-10-5 (75 reps)

WOD B

Cool-down / stretch, 1-2 mins+ per position:

Hip opener lunge / pigeon

Pec stretch

Front stretch

OH / lats stretch

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