WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out
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Review the 5 stations and WOD flow, get in to groups of 4-5 that can ideally share equipment and warm-up a few of each movement before starting.
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
