WARM UP – MOBILITY
2 rounds:
60-90s Row
Dynamic upper / lower body joint rotations
—
Full body stretch out (hips, hamstring, squat, overhead etc.)
Review all WOD movements and scaling options then warm-up for WOD A
WOD A
THE FUNKY FIFTY
Complete AMRAP in 20 mins:
50 Cal Row
50 Toes to bar
50 Deadlifts (185/125)
50 Wallballs (20/14 – 10ft)
50 Alternating dumbbell snatch (50/35lb)
50 Single arm overhead lunges (50/35lb – 25R + 25L arm)
—
Partner up and share equipment where possible (have your own dumbbell)
Heat 2 stagger by 5 mins.
Scale weights/movements as needed to keep moving.
Newer athletes may scale all the reps down to 30-40
Sets of 10-15 reps should be attainable on each movement.
Last completed: April 13th, 2023
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
