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.
