WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Review / Demo: All WOD movements and scaling options
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Warm-up / Prep for WOD A
WOD A
ONE OF MY TURNS
With a partner of similar abilities, complete AMRAP in 30 mins:
6 rounds of: (3 rounds each alternating)
6 Chest to bar pull-ups
8 Push-ups
12 Wallballs (20/14)
then;
6 rounds of: (3 rounds each alternating)
12 Toes to bar
8 Deadlifts (185/125)
6 Burpees over the bar
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One partner working at at time, alternate complete rounds only.
Once you and your partner have completed all 12 rounds, start over at the beginning.
Score is total rounds+reps (i.e. finishing it all once would be 12, not 1)
ACCESSORY
Cool down, roll out, stretch, socialize
