WARM UP – MOBILITY
400m run / ~2 min Bike (then swap)
Dynamic stretch and movement review and warm-up
WOD A
*Sink, Bike, Run*
4 rounds of: 8 min AMRAP / 2 min rest, for total meters earned:
(2 rounds on each station alternating, 38 min)
In 8 minutes, complete:
20 Wallballs (20/14 – 10/9ft)
15 Plate ground to overhead (45/35)
10 Burpees to plate
15 Plate ground to overhead
20 Wallballs
Then; AMRAP meters in remaining time:
1) Bike meters (1 Rd C2, 1 Rd Echo)
2) Run meters (200m or 100m laps)
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Score is total meters earned across the 4 rounds
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Newer athletes, scale ball and plate weight down, and/or adjust reps to 15/10/5/10/15
COOL DOWN
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness
