WARM UP – MOBILITY
Groups of 5/station: 1 min on / 30s rest transition: Bike / Row / Ski / Run (200m)
Quick dynamic stretch (lunge + Squat + burpee prep)
Review other WOD movements and set up .
WOD A
*Detroit Rox City*
Complete a 10 min AMRAP at each station, rest 1 min between each (43 mins)
1) 10/8 Cal Bike + 60ft sled push (Open: 180/135, Pro: 225/180)
2) 15/12 Cal Row + 10 Burpee box jump (24/20)
3) 15/12 Cal Ski + 14 Sandbag lunges (Open: 60/40, Pro: 80/60)
4) 200m Run + 15 Wallballs (Open: 14/10, Pro: 20/14)
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No scoring for today, just aim to work at a challenging yet sustainable pace throughout
Start on any of the 4 stations and rotate in order.
Work on keeping your transitions quick and efficient
COOL DOWN
Easy 4-5 min cardio cool down
Roll, Stretch, Mobilize and/or work on a weakness
