WARM UP – MOBILITY

400m run

Big dynamic joint stretch out (overhead / hanging / squat / lunge)

Review WOD movements and scaling options and warm-up for WOD.

WOD A

TRUTH AND RECONCILIATION DAY

In teams of 3 complete AMRAP in 30 mins:

P1 & P2 AMRAP with one athlete working at a time:

30 Single arm dumbbell snatch (50/35)

9 Wall Walks

30 Single arm Dumbbell Thrusters

9 Bar muscle-ups (Sub: 3 C2B or COB pull-up = 1 BMU)

30 Single arm overhead lunges

9 Rope Climbs

*P3: completes a 200m sandbag carry (80/60)

Rotate athletes on the sandbag carry each time your teammate returns. Other 2 athletes keep working through the AMRAP together.

Score = Rounds + Reps completed of the AMRAP

ACCESSORY

Cool down, Stretch, Socialize

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