WARM UP / MOBILITY
Group dynamic warm-up
Banded lat / overhead stretch
Banded lat / overhead stretch
WOD a
“Mike” Memorial WOD
In teams of 2, with one partner working at a time, complete for time:
1973m Row;
then 7 rounds of:
23 x Kettlebell Swings (24/16kg)
23 x Box jump over’s (24/20”)
23 x Pull-ups
Then;
2015m run
(10 x 200m runs, alternating. The last partner must run down to the end of the rig for the last 15m before calling time)
1973m Row;
then 7 rounds of:
23 x Kettlebell Swings (24/16kg)
23 x Box jump over’s (24/20”)
23 x Pull-ups
Then;
2015m run
(10 x 200m runs, alternating. The last partner must run down to the end of the rig for the last 15m before calling time)
