WARM UP – MOBILITY
Dynamic joint warm-up and stretch out.
Review WOD movements and scaling options and warm-up for WOD A.
WOD A
IT’S A LONG WAY TO THE TOP
With a partner of similar ability complete the 4 AMRAP’s for total rounds & reps:
8 min AMRAP / 4 min rest & transition, alternate full rounds with your partner: (44 mins)
1) 10 Power Cleans (115/75) + 30 Doubleunders
2) 10/8 Echo bike cals + 10 Double KB Push press (16/12kg)
3) 5 D-Ball ground to shoulder (alternating) + 5 D-Ball squats (100/70lb) + 1 Rope climb
4) 10/8 Ring dips + 10 Alternating DB snatch (50/35)
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Scale movements/loads so that rounds are 60-75s max.
ACCESSORY
Cool down, roll out, mobilize, socialize
