WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint warm-up and stretches
Tech: Burpee box jumps, Wallballs, Walking lunges (sandbag transitions)
WOD A
*High Voltage*
With a partner of similar ability:
3 x 10 min AMRAP’s with 2 min rest between stations:
1) 40 Burpee box jumps + Run 1km + AMRAP Burpee box jumps (24/20)
2) 60 Wall balls (20/14lb – 10/9ft) + Run 1km + AMRAP Wallballs
3) 80 Sandbag walking lunge steps (60/40) + Run 1km + AMRAP Lunge steps (60/40)
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Split the reps any way, one partner working at a time, run the 1km together (scale to 800 as needed).
Start 1/3 of the teams on each station and rotate in order.
Score: Total AMRAP reps combined.
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
