Movement preparation for the WOD




8 Sets each for time (36 mins):

18/12 Calorie Echo bike

15 Wall balls 9/6kg to 10/9ft

9 Burpee box jump-overs 24/20”


*3:30 time cap per set

*Perform a new set every 4:30


Rx+: 12/9kg

Active: 14/10 Calories, 7 BBJO

Lifestyle: 12/8 Calories, 6/4kg


Today’s interval workout includes a high amount of volume and as such scaling should reflect energy levels coming into today. Calories should always be completed inside 1 minute, wall balls in 1 set and burpee box jump-overs at a consistent pace without stopping. There is a hard cap on every round at 3:30