WARM UP – MOBILITY
Big dynamic warmup
Tech WOD movements

WOD A
FRICKIN EH!
With a partner:

1) 7 min AMRAP:
P1: Bike cals
P2: 7 Burpees + 7 d-ball squat cleans 40/30lb

-rest 3 mins-

2) 7 min AMRAP:
P1: Ski cals
P2: 7 Burpees + 7 Toes to bar

-rest 3 mins-

3) 7 min AMRAP:
P1: Row cals
P2: 7 Thrusters 75/55lb + 7 Burpees

-rest 3 mins-

4) 7 min AMRAP:
P1: Box jump overs 30/24″
P2: 7 KB swings 24/16kg + 7 Burpees


-Partner 1 accumulates cals/reps while partner 2 works through a round of the couplet, then partners switch.
-Score = total reps on exercise no.1

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