WARM UP – MOBILITY
400m Run & 400m Row (start on either)
Dynamic stretch + movements prep (Wallballs + Burpees)
Review WOD movements + structure
WOD A
*Rox ’n Roll*
Complete for time:
Run 1000m
60 Wallballs (20/14lb – 10/9ft)
Run 500m
Farmers Walk 100 meters @ 32/24 kg
60 Burpee to plate
Farmers Walk 100 meters @ 32/24 kg
Row 500m
60 Wallballs (20/14lb – 10/9ft)
Row 1000m
—
*Half the class complete: top to bottom, other half complete: bottom to top (rows or runs first)
(Runs: 1000m = 2 Laps, 500m = 1 Lap)
*Repeat from Sept 10th, 2025
COOL DOWN
4-5 min Easy Bike / Flush out
Roll out, Stretch, Mobilize
and/or work on a weakness
