WARM UP – MOBILITY

Dynamic joint warm-up + stretch out

Review Row & Ball slam technique

WOD A

PARTNER WOD: ROW SLAM SIT-UP

Complete with a partner for time:

50 – 40 – 30 – 20 – 10

Row Cals

Ball Slams (30/20lbs)

Partner med ball sit-ups

Both partner working at the same time. P1 on the row, P2 on the ball slam, when both finished 50 reps switch stations, then complete the 50 sit-ups together (25 each alternating, med ball touch ground overhead)

WOD B

Coach led hip and shoulder mobility work

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