WARM UP – MOBILITY
Big dynamic warm-up and stretch
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Review WOD movements
WOD A
NAUGHTY OR NICE
Complete for time with a partner of similar abilities:
Complete 6 rounds of each couplet, alternating complete rounds with your partner (3 each)
Rx: 55/35lb plate
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10 Overhead plate lunge steps
10 Toes to bar
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10 Plate ground to overhead
10 Hand release push-ups
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10 Weighted box step-ups (20″ – holding plate)
10 Pull-ups
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10 Plate squats
10 Burpees to plate
WOD B
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved
