WARM UP – MOBILITY
1 min Each: Row / Ski / Bike / Skip
15-20s transition between stations
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Stretch out shoulder/overhead
Review / Warm-up 4 other WOD movements and set-up for WOD
WOD A
OLD 45’S
Complete 3 rounds for total reps/cals combined: (30 min total)
45s AMRAP Row (Cals)
45s AMRAP Kettlebell swing (24/16)
– 60s rest –
45s AMRAP Ski Erg (Cals)
45s AMRAP Toes to bar
– 60s rest –
45s AMRAP Bike (Cals)
45s AMRAP Band over / unders (24/20″)
– 60s rest –
45s AMRAP Doubleunders
45s AMRAP Kipping HSPU (sub to Dumbbell push press)
– 60s rest –
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Start on any station and rotate in order
Score is total reps + cals combined
ACCESSORY
Cool down, roll out, stretch, mobilize
Or work on a weakness
