Warm-up/Mobility

 

Dynamic Warmup/Movement Prep

 

WOD A) TEAM COMP!

 

Teams of 2 Complete the following for max reps:

 

10:20-10:30am:

Buy In: 400m Ball Run with a 40/30lb Slam Ball

AMRAP in remaining time:

30 Goblet Squats 24/16kg (One person working at a time, divide reps any way)

5 Partner “High 5” Burpees (Both partners burpee at same time and finish with a jumping “High 5”)

 

10:35-10:43am:

Buy In: 200m Partner Carry

In remaining time:

Each partner must establish a 3RM Shoulder Press (One bar only, both weights will be added together and count towards total reps)

KB Sumo-Deadlift-High-Pull AMRAP (24/16kg) – While partner A is doing their Shoulder Press, partner B will be doing as many SDHP’s as possible

 

10:48-10:58

Buy In: 20 Partner Under-Overs (1 rep = Partner A holds a high pushup while partner B crawls underneath them and jumps over the top)

AMRAP in remaining time:

24 Hand Release Pushups (One person working at a time)

12 Alternating Box Jumps 24/20” (6 reps each, alternating)