WARM UP – MOBILITY
3 rounds, alternate with a partner:
1) 60s row (easy – moderate – hard)
2) Dynamic stretches:
1) Leg swings + Sampson lunges
2) Banded dislocates + pull aparts
3) Scap pull-ups + beat swings + ttb warm-ups
Review all WOD movements and scaling options.
Partner up with someone you can share a deadlift bar (and possibly wallball and dumbbell).
Warm-up deadlift to working weight and prep / practice 5-10 of each of the other WOD movements as needed.
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 Dec. 14th, 2018)
5-7 min easy cool down on the bike
Weighted or banded straddle
Banded overhead / Lat