WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + stretches
Review: Row / Ski / Bike and warm-up w/ 45-60 each
WOD A
*Airtime*
Complete 2 rounds for total cals:
5 mins AMRAP / 1 min rest x 6 sets (35 mins)
1) Run 500m + AMRAP Ski Cals
2) Run 500m + AMRAP Row Cals
3) Run 500m + AMRAP Bike Cals (1 Rd Echo / 1 Rd C2)
—
Start on any station and rotate in order for 2 rounds
Score is total combined Cals completed after the runs
ACCESSORY
2-3 rounds for quality:
150m Farmers walk (AHAP / Unbroken)
20-30 Weighted sit-ups
