WARM UP – MOBILITY
Dynamic + warmup for WOD movements
—
– Get into a group of 4 and each start on a different AMRAP, moving in order from there until all 4 have been completed.
– Each AMRAP is scored individually
WOD A
DANCE MONKEY PT. 1 OF 4
5 min AMRAP:
9/7 Cal bike
9/7 Handstand push-ups
– rest 2:30 mins –
DANCE MONKEY PT. 2 OF 4
5 min AMRAP:
9 KB swings 32/24kg
9 KB facing Burpees
– rest 2:30 mins –
DANCE MONKEY PT. 3 OF 4
5 min AMRAP:
9/7 Cal ski
9 DB thrusters 2 x 50/35lb
– rest 2:30 mins –
DANCE MONKEY PT. 4 OF 4
5 min AMRAP:
9 Cal row
9 Knees to elbow
– rest 2:30 mins –
ACCESSORY
Group stretch
