WARM UP – MOBILITY
2 rounds alternating w/ partner:
60-90s easy row / dynamic joint rotations
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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.
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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
