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)
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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
