WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch

Review 4 WOD movements and scaling options

Group with similar athletes into teams of 4 and warm-up specific WOD movements.

WOD A

TEAM WATERFALL 400’S

In teams of 4, complete 5 rounds for time:

20/15 Cal Row

20 Wallballs (20/14)

20 Box jump overs (24/20″)

20 Double KB Kettlebell push press (2 x 16/12kg)

– Rest 2 min –

Complete as a team “waterfall style”, athlete 1 starts on the rower and each athlete will follow behind.

You may not move forward to the next station until the athlete ahead of you is done.

Athlete 1 (only), rest 2 min before starting your next round.

Each movement should take ~1, scale weights and reps accordingly

Your team score is the when athlete 4 completes the last round.

ACCESSORY

Cool down, roll out, mobilize & socialize.

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