Wednesday, 24 January, 2018

WARM UP – MOBILITY
8-10 min: Dynamic running warm-up + Red band shoulder warm-ups (pull aparts, presses, rows, lat pull-downs etc.)

Quick demo & tech of WOD movements and scaling options

WOD A
Complete a 6 min AMRAP at each of the 4 stations, with 4 min rest between each. (36 min)
Start on any of the 4 AMRAP’s and move in order (7 athletes/station max)
Each AMRAP is scored individually

HUMPDAY AMRAP #1
20 Alternating dumbbell snatch (50/35)
10 Box jump overs (30/24″)

HUMPDAY AMRAP #2
2 Rope climbs
10 hand release push-ups

HUMPDAY AMRAP #3
10 Strict pull-ups
15 GHD Sit-ups (sub tuck-ups or sit-ups)

HUMPDAY AMRAP #4
10 Ball Slams (40/30lb)
10 Ring Dips

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”

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