WARM UP – MOBILITY
400m Run
Warm-up games (coaches choice)
Dynamic full body stretch + Movement prep
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Review DB man makers and team up with athletes ideally using the same DB weight if possible
WOD A
TEAM MAN-MAKER AMRAP
In teams of 3, complete AMRAP in 25 mins:
Count the total # of Man-makers completed by your team.
Partner 1: AMRAP Dumbbell Man-makers (45/30lbs)
Partner 2: 400m Run
Partner 3: Rest
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Rotate stations in order, each time the 400m run is complete.
1 Man-maker = push-up, row R, push-up, row L, power clean, push press
Partner resting can count and record the man-makers
WOD B
ACCUMULATE 5 MINS IN A PLANK
Accumulate 5 mins in an elbow plank for time.
Record total time it takes you to complete the 5 mins of holding.
