WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Review WOD movement and team structure
Split in to teams of 3 and warm-up for WOD.
TRUTH AND RECONCILIATION – 2023
In teams of 3 complete for time:
100 – 80 – 60 – 40 – 20 reps of:
Row Cals (*1 teammate must hold an elbow plank)
Wallballs (20/14 – 10/9ft) (*1 teammate must hang from pull-up bar)
Split work as you see fit with your team, but try to keep it somewhat even.
Rotate in any order with your team, communicate, and work together.
1 athlete working on reps (row / wallball)
1 athlete holding while reps are being done (plank or hang)
1 athlete resting
Cool down, Roll, Stretch, Mobilize