WARM UP – MOBILITY

Agility ladder + dynamic stretch

Warmup/tech d-balls

– Start on either pt. 1 or 2, rest approx. 5 mins after completing the first couplet before starting the second

WOD A

DERRY GIRLS PT. 1 OF 2

With a partner, complete 6 rounds (3 each alt.)

P1: 500/450m Row

P2: AMRAP d-ball over shoulder 120/70lb

– Accumulate d-ball reps while P1 works through the row, reps only count while someone is rowing

– Switch once 500m is complete, and continue doing this until each partner has completed 3 x 500m rows each.

– Score = total combined d-ball reps

DERRY GIRLS PT. 2 OF 2

With a partner, complete 6 rounds (3 each alt.)

P1: 500/450m Ski

P2: AMRAP 40′ Sled push lengths 90/70lb (20′ = 1 rep)

– Accumulate sled lengths while P1 works through the ski, reps only count while someone is skiing

– Switch once 500m is complete, and continue doing this until each partner has completed 3 x 500m skis each.

– Score = total combined sled lengths

ACCESSORY

Cool-down, stretch/mobilize whatever needs some love!

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