WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch out (squat / hips / overhead)
Tech/review 4 WOD movements, and set-up for team WOD.
WOD A
NEW YEARS EVE – 2023
In teams of 4, complete 4 rounds for time:
20/15 Cal Row
23 Wallballs (20/14 – 10/9ft)
20 Pull-ups (or ring rows)
23 Double Kettlebell push press (2 x 16/12kg)
– Rest 2 min –
—
Each team member starts on a different movement, rotate only when everyone is done their reps.
Everyone rests 2 min after each full round (all 4 movements completed)
On the next round, everyone starts one movement forward.
Each movement should take 1-1:15, scale weights and reps accordingly
