WARM UP – MOBILITY
** Grab a barbell and red band **
Big dynamic warmup
Warmup WOD movements

WOD A
BFF’S
Pt.1) With a partner, complete 3 rounds each:
Partner 1 – 400m Run, row, ski, or 1km bike
Partner 2 – AMRAP:
7 Overhead squats 75/55lb
7 Burpees over bar

— REST 3 MINS —

Pt.2) With a partner, complete 3 rounds each:
Partner 1 – 400m Run, row, ski, or 1km bike
Partner 2 – AMRAP:
7 Thrusters 75/55lb

7 Box jump overs 24/20″

  • Weight should be light and comfortable to move
  • Score = total AMRAP reps

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