WARM UP – MOBILITY
Big dynamic warm-up + full body stretch
Review & demo WOD movements + Scaling options
7-8 min to warm-up specific WOD movements and set up.
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.
3 rounds for quality:
12-15 Hip extensions + 20-30s Sorensen hold on last rep
2-3 Wall walks w/ 15-20s handstand hold on last rep
6-8 “ATYT’s with CS bands or light plates