WARM UP – MOBILITY

Dynamic warm-up / Fun warm-up games (Coaches choice)

Full body stretch and movement prep

Review/Demo WOD movements and structure

Team up and warm-up some of each movement.

WOD A

FOURSOME OF FUN

In teams of 4, complete for total calories rowed in 30 mins:

P1: Row for cals (team score = total cals)

P2: 5 Dumbbell man makers (50/35lb)

P3: 15 Step down box jump overs (24/20″)

P4: Rest

Once ‘both’ P2 and P3 are done their respective reps, everybody rotates stations.

1 Man maker = push-up, row R, push-up, row L, power clean, S2OH

Use a challenging but suitable DB weight where you can keep moving through the 5 reps.

ACCESSORY

Cool down, Roll, Stretch, Socialize

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