WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations / stretches
Tech: Rope pull / push technique and practice a length each
Review / warm-up: Ski erg, Med ball sit-up and set-up for WOD A
WOD A
*Rope Tricks*
In teams of 4, complete AMRAP in 35 mins:
Partner 1: Run 500m
Partner 2: AMRAP Sled pull + push lengths (180/135) (1 length = 4 reps, full lap = 8)
Partner 3: AMRAP Ski Cals (Team must use the same Ski erg)
Partner 4: 25-30 Chest pass med ball sit-up (20/14) + rest (Reduce reps / rest as needed, not a scored station)
Rotate in order when the runner returns
Team score = Sled points (4/length, 8/lap) + Ski Cals
If you have a team of 3, then have one “ghost” runner and rotate after 2-2:30.
ACCESSORY
8-10 min cool down jog/bike/row(1 km-1 mile)
Roll, Stretch, and Mobilize
