WARM UP – MOBILITY
2 rounds: Dynamic stretches + 200m run
Review + Warm-up the 4 other WOD movements
Review 800m route and set up for WOD A
WOD A
*Run & Fun*
Complete the 4 x 8 min AMRAP’s for total reps/cals combined: (38 min)
1) In 8 mins: Run 800m + AMRAP: Ski Cals
– rest 2 min –
2) In 8 mins: Run 800m + AMRAP: Sandbag walking lunge steps (60/40)
– rest 2 min –
3) In 8 mins: Run 800m + AMRAP: C2 Bike Cals
– rest 2 mins –
4) In 8 mins: Run 800m + AMRAP: 30ft Sled drag* + 30ft Sled push (180/135)
– rest 2 mins –
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*Drag today is with the straps walking is backwards, not the ropes. 10ft = 1 rep
Scale the runs down so they are under 5 min each time
ACCESSORY
2 rounds: for quality
200m Farmers carry
15-20 V-ups or Tuck-ups
30-40 Russian twists
