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
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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
