WARM UP – MOBILITY
Big dynamic joint rotation warm-up and full body stretch (upper body / overhead focued)
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2 rounds: start anywhere
2 wall walks
4-6 burpees
8-10 beat swings / pull-ups or ring rows
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Review 4 WOD movements and holds, WOD structure and scaling options.
Team up and warm-up specific WOD movements.
WOD A
LABOUR DAY TEAM WOD
In teams of 3, complete for total reps:
Rotate in any order as needed:
One teammate must be “holding” while reps are being completed
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7 min AMRAP: Rope climbs / Front plank hold
– rest 3 min –
7 min AMRAP: Dumbbell devil press (50/35) / Hang from bar hold
– rest 3 min –
7 min AMRAP: Wall walks / Double KB farmers hold (32/24)
– rest 3 min –
7 min AMRAP: Burpee bar muscle-up (sub C2B or PU) / Sandbag front rack or Zercher hold (80/60)
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Teams can start on any station and rotate in order.
ACCESSORY
Cool down / Stretch out / Socialize
