WARM UP – MOBILITY
6-8 mins of partner med ball warm-up
Partner up and grab a med ball, standing 8-10 feet away from each other work through a variety of throws.
(Eg: Chest pass, between the legs, overhead, lateral rotation toss, wallball throw, plank rolls, sit-ups etc.)
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Stretch out, hips / hamstrings / calves
Demo, review WOD movements and warm-up 45-60s of each movement before starting WOD.
WOD A
JUST CAN’T GET ENOUGH
Complete the 90/60/30s ARMAPs at each station for total reps: (24 mins)
90s AMRAP
30s rest
60s AMRAP
60s rest
30s AMRAP
– 90s rest / transition to next movement1) Row (Cals)
2) 40ft sled push / 40 ft sled drag (55/25) (Every 10ft = 1)
3) Ski Erg (Cals)
4) Alt. dumbbell box step up (50/35lb – 24/20″ – single DB held anywhere)
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Start on any station and rotate in order
WOD B
MORE FOR THE CORE
Complete for time with a partner:
50 Med ball sit-ups (20/14) (sit-up at the same time, touch ball overhead)
100 Alt. plank high fives (hand plank facing each other an arms length away and alt. R&L hand taps)
50 Med ball sit-ups
