WARM UP – MOBILITY
Dynamic lower body rotations, activations, and stretches
Review 4 WOD movements and warm-up with 1 round of 45s work / 30s rest/transition between movements.
WOD A
*Above & Beyond*
Complete 8 rounds of: 45s work / 15s rest at each station for total reps:
+2 min rest between movements (38 mins)
1) Wallballs (20/14lb 10/9ft)
2) Ski Erg Cals
3) Sandbag lunges (60/40)
4) Sled push lengths (180/135) (Every 5 ft = 1 rep, 30 ft length = 6 reps)
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Start on any station and rotate in order (5/station)
Aim for a consistent output each minute.
Scale weights as needed to be able to work for a majority of each 45s.
COOL DOWN
Cool down, roll out, stretch, and mobilize
