WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotation and stretches
Review 4 WOD stations and run routes and set up for WOD A.
WOD A
*Duro Cuarenta*
Complete for total cals/reps combined:
Every 10 min x 4 rounds: (40 mins)
Run 1km + AMRAP:
1) Ski (Cals)
2) 30ft Sled pull + push lengths (180/135) (5ft =1 rep)
3) Row (Cals)
4) 10 Sandbag box step-ups (60/40, 20″) + 5 Burpee box jumps (20″)(1rd = 15 reps)
—
No rest between 10 min AMRAP’s, move at a pace that allows you to keep your runs consistent.
Start 5/station and rotate in order.
If the 1km run takes you longer than 6 min then scale to 800m
Hold the sandbag anywhere for the step-ups.
ACCESSORY
Cool down (4-5 min bike), Roll out, Stretch, Mobilize
and/or work on a weakness
