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!
