WARM UP – MOBILITY

Big dynamic joint rotations warm-up and full body stretch

Dowel dislocates & power snatch technique review

Down dog / Pike Handstand push-ups + kipping HSPU review

– Review all WOD movements, structure, and scaling options, get in to team of 4 similar athletes and set up for team WOD.

WOD A

604 FAMILY DAY

In teams of 4, complete AMRAP in 30 mins:

P1: 300/250m Row

P2: 15 Hang power snatch (95/65)

P3: 200m Sandbag carry (60/40lb)

P4: 15/12 Handstand push-ups (scale to 15 heavy dumbbell push press)

Rotate in order, one person/station.

You may not rotate until everybody has completed their work.

Count every “rotation” as 1 rep, so one full round = 4. (no partial reps at the end)

ACCESSORY

Cool down, Roll out, Stretch, Mobilize + Socialize with your 604 Family!

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