WARM UP – MOBILITY
** Grab a light KB **
Running on the spot, high knees, butt kicks etc.
Big dynamic stretch
KB warmup: swings, squats, presses etc.
Partner up, half the class start on WOD 1, half on WOD 2
WOD A
THE EXPENDABLES
1) 10 min Partner AMRAP:
P1: 2 x 40′ sled push lengths 55/35lb
P2: AMRAP: Devil’s press 2 x 50/35lb DB’s
— REST 3 MINS —
2) 10 min Partner AMRAP:
P1: 10/7 Cal Ski
P2: AMRAP: Double KB squat clean to overhead 2 x 16/12kg
- Score = team total Devil’s press & KB reps combined
WOD B
5 Rounds (10 mins)
20 secs V-ups, Tuck-ups, or Sit-ups
- 10 secs rest –
20 secs Side plank L - 10 secs rest –
20 secs Side plank R - 40 secs rest –
