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