WARM UP – MOBILITY
Partner up med ball warm-up
(med ball chest passes, lateral pass, “KB swing” pass, wallball pass, plank rolls (add a push-up after a few passes, etc.)
Stretch out, hips, hamstrings, calves
Review WOD movements and structure and warm-up up specific movements.
Complete for time with a partner:
1986m run (Crab Park pier) or row
2 Rounds of:
33 Kettlebell swings 24/16kg
33 Box jumps 24/20″
33 Weighted sit-ups 20/14lb
33 Wallballs 20/14lb
33 Power cleans 95/65lb
1 Strict pull-up!
Partners run (or row) together.
Split the work evenly as possible with one partner working at a time.
Team time once both partners complete the last strict pull-up.
Cool down, roll out, stretch / mobilize, or work on a weakness