WARM UP – MOBILITY

2 rounds alternating w/ partner:

60-90s easy row / dynamic joint rotations

Pre-squat hip openers + hamstring stretches

Review squat / wallballs / KB swings and set up for WOD

WOD A

GHOSTS N STUFF

Complete AMRAP in 25 mins with a partner of similar abilities:

Alternate complete rounds each:

Rd 1:

3 Cal Row

3 Wallballs (20/14 – 10/9ft)

3 Kettlebell swings (24/16kg)

Rd 2:

6 Cal Row

6 Wallballs

6 Kettlebell swings

Rd 3:

9 Cal Row

9 Wallballs

9 Kettlebell swings

…continue adding 3 reps to each movement each round.

Both partners complete the 3/3/3, then both complete the 6/6/6 and so on.

Team score is last completed round # + extra reps completed on final working round

ACCESSORY

Cool down, stretch/mobilize/socialize, or work on a weakness

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