Storm Front

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Ankles, calves, adductors, shoulder prep

WARM-UP (12:00)
- Agility prep: 4 x 20m shuttle + 2 rounds 10 jumping jacks, 10 inchworms, 8 lunges

MAIN WOD (30:00)
FOR TIME (cap 22)
5 rounds:
- 20m shuttle x 4
- 12 burpee broad jumps
- 20 sit-ups
- 14 DB snatches alternating @22.5/15kg
Scale: reduce to 4 rounds or @15/10kg
RX+: @30/20kg and vest 10/6kg

RENFO (5:00)
- 3 sets: 12 single-leg RDL / side @moderate DB

STRETCHING (5:00)
- Calves wall + hip capsule + box breathing