WARM UP – MOBILITY
400m Run
Dynamic joint rotations and full body stretch out
Review/Demo WOD movements, partner up and set-up/warm-up for the WOD
WOD A
JULIA
Complete for time with a partner:
1986m run (Crab Park pier) or row
Then;
2 Rounds of:
33 Burpees
33 Kettlebell swings 24/16kg
33 Box jumps 24/20″
33 Med-ball pass sit-ups 20/14lb
33 Wallballs 20/14lb
33 Double-unders
33 Power cleans 95/65lb
Then;
1 Strict pull-up!
—
– Partners run (or row) together.
– Split the work evenly as possible with one partner working at a time.
– Both partners go down for each sit-up rep, pass the ball 33 times
– Team time once both partners complete the last strict pull-up.
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
