WARM UP – MOBILITY
400m Run / Row / Dynamic joint rotations (Teams of 3, 1 on each station)
Review & Warm-up AMRAP movements as set up for WOD.
WOD A
*Labour Day – Team AMRAP*
Complete AMRAP in 30 mins:
Teams of 3:
P1: AMRAP Reps*
P2: Row 25/20 Cals
P3: Rest
—
*AMRAP:
15 Plate ground to overhead (45/35)
10 Plate overhead lunges
5 Burpees to plate
– P1 works through AMRAP while P2 rows.
– Rotate stations every time the rower finishes their cals
– Pick-up where P1 left off in the AMRAP and count total Rounds + Reps completed by your team.
– Row should be ~90s or less
COOL DOWN
Cool down, Roll, Stretch, Mobilize, Socialize
