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.

WOD A

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)

ACCESSORY

5-7 min easy cool down on the bike

90-120s each/side:

Couch stretch

Pigeon pose

Weighted or banded straddle

Banded overhead / Lat

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