WARM UP – MOBILITY
1 mile run – steady warm-up pace (If you are not a strong runner, turn around on the bridge or when the first runners pass by you on the way back.)
Dynamic joint warm-up and stretch out
Review/Tech beat swings + kipping pull-ups
Review movement standards and scaling options for WOD A.
Every minute on the minute for 30 minutes:
-Complete the 30 reps then rest the remainder of the minute.
-Complete as many rounds/minutes as possible. Your score is your last completed round + reps completed in the last round.
-Scale the movements and rep scheme down to 4-8-12 or 3-6-9 so that 18-20+ rounds are attainable.
– If you’re out early, rest for 1-2 min then continue with a smaller rep scheme with a goal of 22-25 rounds being completed.
TABATA ABMAT SITUPS
Complete 8 rounds of:
20s work / 10s rest
Your score is your lowest number of repetitions completed in any one of the 8 sets.