WARM UP – MOBILITY
Big dynamic joint warm-up + dynamic stretch
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Review WOD movements and scaling options.
Give athletes 7-10 mins to warm-up to working weighs & prepare for the WOD.
WOD A
LOVE FOR ORLANDO
Complete for time with a parter:
400m Ball run (30/20) (run together – one ball per pair)
49 Deadlifts (225/155) (shared reps – one person working at a time)
400m Ball run
49 Pull-ups
400m Ball run
49 Power Cleans (135/95)
400m Ball run
49 Ring Dips
400m Ball run
49 Shoulder to overhead (95/65)
400m Ball run
49 Partner med ball Sit-ups (20/14)
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(This WOD was originally programmed for a fund raiser we held back in 2016 for the the victims and families of the Pulse nightclub tragedy in Orlando.)
