WARM UP – MOBILITY

Dynamic + warmup for WOD movements

– Get into a group of 4 and each start on a different AMRAP, moving in order from there until all 4 have been completed.

– Each AMRAP is scored individually

WOD A

DANCE MONKEY PT. 1 OF 4

5 min AMRAP:

9/7 Cal bike

9/7 Handstand push-ups

– rest 2:30 mins –

DANCE MONKEY PT. 2 OF 4

5 min AMRAP:

9 KB swings 32/24kg

9 KB facing Burpees

– rest 2:30 mins –

DANCE MONKEY PT. 3 OF 4

5 min AMRAP:

9/7 Cal ski

9 DB thrusters 2 x 50/35lb

– rest 2:30 mins –

DANCE MONKEY PT. 4 OF 4

5 min AMRAP:

9 Cal row

9 Knees to elbow

– rest 2:30 mins –

ACCESSORY

Group stretch