WARM UP – MOBILITY
6-8 mins laps of rig + dynamic stretches
2 Sets:
15 Air squats / 10 Wallballs
8-10 Scap pull-ups + 8-10 ring rows / Pull-ups
8-10 /side Russian box step-ups / Box jumps
8-10 Scap push-ups / push-ups
WOD A
MY FUNNY VALENTINE
25 min partner AMRAP:
50 Wallballs 20/14lb
50 Pull-ups
50 Box jump overs 24/20″
50 Push-ups
- Split reps evenly, one person working at a time
- Scale progressions and/or reps down to 40 as needed
- Score = total team reps combined
WOD B
4 Sets (9 mins)
30 secs Leg lifts
30 secs Straight leg sit-ups
30 secs plank hold
- 60 secs rest –
ACCESSORY
2-3 Sets, easy pace
10-15 Banded lat pull-downs
15-20 Banded tricep press downs
