WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (overhead, hip/hamstrings, squat etc.)
Hollow / Arch, beat swings, kipping pull-up / BMU tech
Review: Alt. hang dumbbell snatch + Wallballs
Team up in groups of 3 and warm-up to WOD movements and weights.
WOD A
EASTER COOKIE CRUMBS
In teams of 3 complete AMRAP in 25 mins:
Partner 1: 1 round of:
3/2 Bar muscle-ups (sub 4-6 pull-ups of choice – C2B/COB/Strict ect)
8 Alt. Hang dumbbell snatch (50/35)
12 Wallballs (20/14 – 10/9ft)
Partner 2: Row for Calories
Partner 3: rest
—
Every time Partner 1 completes their round, the team rotates in order (P1 moves to the rower)
Team “AMRAP” score: Rounds = # of full “P1″ rounds completed + Reps = # of Cals Rowed (tiebreaker)
WOD B
Complete 3 rounds for quality:
12-15 Banded hollow lat push downs
15-20 DB/KB Oblique side bent + 100ft single arm farmers carry / side
45-60s weighted wall sit (hold DB/KB/Plate or place plate on lap)
– rest 60-90s as needed between rounds
