WARM UP – MOBILITY
500m Run
Big dynamic joint warm-up and full body stretch out (hips / hamstrings / squat / overhead)
Empty barbell warm-up/review: Deadlift / Power Clean / Thruster
Review and scaling options for: TTB / Push-ups / Pull-ups
WOD A
BC DAY BONANZA
In teams of 2, complete for time:
80 Toes to bar – Partner holds top of deadlift (225/155)
50 Deadlifts (225/155)
80 Push-ups – Partner holds front rack (155/105)
50 Power Cleans (155/105)
80 Pull-ups – Partner holds overhead (115/85)
50 Thrusters (115/85)
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Ideally similar strength pairs sharing one barbell if possible.
Gymnastics reps only count while partner is in barbell hold position, switch anytime.
Barbell reps split as needed, one person working at a time.
ACCESSORY
Cool down, Roll out, stretch, and socialize!
