WARM UP – MOBILITY
3 min easy Aerobic warm-up on machine of your choice
Dynamic joint rotations & Green band stretch: P-chain & Pecs
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Review WOD A movements / structure and warm-up round of with ~30-45s sprint on both machines w/ 3-4 burpee box jumps in between.
WOD A
FORD VS FERRARI
With a partner of similar ability, complete for total reps/cals (33min total)
P1: 2 min row (cals)
P2: 2 min row
P1: 90s row
P2: 90s row
P1: 1 min row
P2: 1 min row
– rest 3 min –
P1: 2 min ski (cals)
P2: 2 min ski
P1: 90s ski
P2: 90s ski
P1: 1 min ski
P2: 1 min ski
– rest 3 min –
P1: 2 min Burpee box jump (24/20)
P2: 2 min Burpee box jump
P1: 90s Burpee box jump
P2: 90s Burpee box jump
P1: 1 min Burpee box jump
P2: 1 min Burpee box jump
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Combine total Cals + BBJ reps for team score
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
