WARM UP – MOBILITY
2 rounds: 1 min Row + Upper / lower body joint rotations and stretches
With a light dumbbell warm-up and review the 5 WOD movements off the rower.
Partner up and set-up / warm-up for WOD A.
WOD A
*Move For Me*
Complete for total Reps + Cals: (30 mins)
AMRAP 5: Dumbbell box step-ups (20″ – 50/35)
AMRAP 5: Calorie Row
AMRAP 4: Single Arm Alt. Devil press (50/35)
AMRAP 4: Calorie Row
AMRAP 3: Step down box jumps (24/20)
AMRAP 3: Calorie Row
AMRAP 2: Plank Drag throughs (L+R = 1)
AMRAP 2: Calorie Row
AMRAP 1: Lateral Burpees over the dumbbell
AMRAP 1: Calorie Row
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Partner up on a rower and start on either the row or the box step-ups
No rest between movements
(Last completed: Mar 16, 2025)
COOL DOWN
3-5 min aerobic cool down flush
Roll, Stretch, Mobilize, and/or work on a weakness
