WARM UP – MOBILITY
Easy 400m run, row or ski
(grab a light DB)
Quick dynamic stretches
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Tech / warmup WOD movements
WOD A
SWEET & SOUR
For time:
2km Run, Row or Ski
20 DB Hang snatches 50/35lb 10/side
20 DB Weighted sit-ups
20 DB OH lunges 10/side
20 Alt. leg lifts over DB 20/side
20 SA DB Renegade rows 10/side
20 DB side bends 20/side
20 DB Push press 10/side
20 DB Plank drag-throughs 10/side
20 DB Goblet squats
20 OH DB weighted flutter kicks 20/side
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– The whole workout is completed with the same DB (unless you need to bring the weight down or go unweighted for an exercise)
– 2km run: down to the Crab Park pier and back
