WARM UP – MOBILITY
Big dynamic warm-up + full body stretch (Squat, overhead, pressing & pulling)
Review 4 WOD movements and then team-up in groups of 4 similar level/strength athletes.
Warm-up all 4 WOD movements and build up to working weight in both barbell movements.
WOD A
FANTASTIC FOURSOME
In teams of 4, complete for total combined reps: (37 min)
One athlete working on reps, while one athlete is holding an elbow plank (2 others resting).
7 min AMRAP: Push presses (135/95)
– rest 3 min –
7 min AMRAP: Pull-ups (sub to jumping pull-ups or ring rows)
– rest 3 min –
7 min AMRAP: Back squats (185/125)
– rest 3 min –
7 min AMRAP: Overhead plate lunges (55/35)
—
Scale weights/movements as needed so that a few sets of 8-12 would be attainable.
Push press & Back squat from the rack.
