WARM UP – MOBILITY
Dynamic running laps and full body joint rotations + stretch
Review all WOD movements and run through a warm-up round of each triplet ~30-40s of each movement back to back, then 90s-2min rest between.
WOD A
ANGEL ON MY SHOULDER
Complete 3 rounds of each for total AMRAP reps:
In 3 min:
20/16 Cal Ski erg
20 Plate Ground to over head (55/35)
AMRAP Box jumps 30/24″
– Rest 3 min –
In 3 min:
20/16 Cal Bike
20 Sandbag lunges (60/40 – held anywhere)
AMRAP Sand bag facing burpees
– Rest 3 min –
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Start on either 3 min interval and alternate for 3 rounds of each (33-36 min total)
Score is combined number of box jump overs and burpees completed.
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
