WARM UP – MOBILITY
Full body dynamic warm-up + joint rotations
Stretch pecs, hamstrings, calves etc.
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Tech: Review all WOD movements and give 5-7 mins to partner up and warm-up for WOD A.
Only use centre rig for bench press, share ropes as needed with other teams.
WOD A
IT TAKES TWO TO TANGO
With a partner of similar ability, complete AMRAP in 20 mins:
80 Bench press (155/105)
60 Alternating Dumbbell Snatch (50/35)
40 Partner med-ball sit-ups* (20/14)
20 Box jump overs (30/24)
10 Rope climbs (Scale volume, or sub 5-7 tough ring rows for each RC)
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One partner working at a time, split reps as evenly as possible
*Complete the 40 sit-ups synchronized, passing the ball back and forth each rep. Med ball must touch the ground overhead.
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell (or plate) Pec flies
12-15 Lateral delt raises (light DB or plates)
15-20 Banded lat push downs
20-30 Hollow rocks
