WARM UP – MOBILITY

Pull out the equipment needed for the WOD to your station

(Kettlebell, Med ball, Barbell, Skipping rope (+ Rower if you’re not going to run)

4-5 min Dynamic joint circles and stretch out

Review each WOD movement and complete 5-10 reps as a warm-up

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 Weighted 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.

Both partners complete all 33 reps individually but can’t move onto the next exercise until the second partner has complete their 33 reps.

Team time once both partners complete the last strict pull-up.

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