WARM UP – MOBILITY
Big dynamic stretch
Prep for WOD movements
WOD A
THREE’S A PARTY (PT.1)
3 min AMRAP
20/15 cal row
30 wallballs 20/14lb
20 toes to bar
30 box jumps 24/20″
20 ring dips
30 OH walking lunges 55/35lb plate
20 chest to bar pull-ups
30 burpees
-rest 1 min before starting part 2-
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THREE’S A PARTY (PT.2)
6 min AMRAP:
20/15 cal row
30 wallballs 20/14lb
20 toes to bar
30 box jumps 24/20″
20 ring dips
30 OH walking lunges 55/35lb plate
20 chest to bar pull-ups
30 burpees
-rest 2 mins before starting part 3-
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THREE’S A PARTY (PT.3)
Complete for time:
20/15 cal row
30 wallballs 20/14lb
20 toes to bar
30 box jumps 24/20″
20 ring dips
30 OH walking lunges 55/35lb plate
20 chest to bar pull-ups
30 burpees
ACCESSORY
Easy 5-10 min bike or row cool-down & stretch
Crossover recovery
