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
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.
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.