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)

Scale movements/loads so that rounds are 60-75s max.

ACCESSORY

Cool down, roll out, mobilize, socialize