WARM UP – MOBILITY
60s on / 30s rest & transition:
Row / Ski / Bike / Box step-ups + jumps
—
Dynamic stretch (hips / hamstrings / overhead etc.)
Review and warm-up 3 KB movements and ab-mat sit-ups
Review adn set up for WOD
WOD A
TORNADO ALLEY
Complete AMRAP in 30 mins of:
30/25 Cal Row
30 Ab-mat Sit-ups (you may anchor your feet around your KB)
30/25 Cal Ski
30 Russian KB Swings (24/16)
30 Step down Box jumps (24/20)
30 KB Sumo deadlift high pull (24/16)
30/25 Cal Bike
30 KB Overhead lunges (15/side)(24/16)
—
Start on the row, ski, box jump or bike and move in order.
If a ski/bike station is full you may jump ahead to the next 2 movements then come back when available.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
