WARMUP/MOBILITY

Big dynamic stretch

Partner up, warmup up WOD movements and strategize

WOD A

Squamish Fall Challenge 2013 Team WOD 1

20 min AMRAP in teams of 2 (originally 15 min)
50 Knees to Arms
50 Pull-ups
50 Wallballs 20”/14”
50 Box Jumps 24”/20”
50 HSPU
50 Ring Dips
50 Deadlifts 135/95lb
50 Cleans 135/95lb
50 Shoulders to Overhead 135/95lb
50 Snatch 135/95lb
100 Double Unders
*The team may perform the 11 movements in any order they desire. But once the team has started a movement they must complete all 50 (or in the case of Double Unders 100) reps before they can begin a new movement.


If you are newer to classes then bring the reps down to 30-40 per exercise

Accessory

Crossover Plyo