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
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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
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Use a challenging but suitable DB weight where you can keep moving through the 5 reps.
ACCESSORY
Cool down, Roll, Stretch, Socialize
