WARM UP – MOBILITY

Big dynamic joint warm-up and stretch out

Review WOD movements and scaling options

WOD A

BOXING DAY BONANZA

Complete 6 rounds of: 30s work / 30s rest for total reps completed (30 mins)

1) Row (Cals)

2) Burpee box jump overs (24/20)

3) Dumbbell hang power cleans (2 x 50/35)

4) Wallballs (20/14 – 10ft)

5) Ab-mat sit-ups

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Groups of 4 or 5 athletes that can share equipment

Start on any station and rotate in order

Burpee facing the box

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