WARM UP – MOBILITY

Easy 400m run, row or ski

(grab a light DB)

Quick dynamic stretches

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

– 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

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