Saturday, 30 September, 2017

WARM UP – MOBILITY

Big dynamic stretch
Prep WOD movements

WOD A

FROSTY THE SNOWMAN PT.1 OF 4
1) 4 min AMRAP:
9 Wallballs 20/14lb
9 GHD Situps

—REST 2 MINS—-

FROSTY THE SNOWMAN PT.2 OF 4
2) 4 min AMRAP
8 Power Snatches 95/65lb
8 Box Jump Overs

—REST 2 MINS—

FROSTY THE SNOWMAN PT.3 OF 4
3) 4 min AMRAP
7/5 Cal Assault Bike
7 Shoulder To Overhead 115/80lb

—REST 2 MINS—

FROSTY THE SNOWMAN PT.4 OF 4
4) 4 min AMRAP
6 Ball Slams 40/30lb
6 Burpee Bar Touches

WOD B

10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.

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