WOD A
500m run + Big dynamic joint warm-up and stretch out
Review the 3 WOD stations and then 45s warm-up/practice at each station.
WOD A
*Good Luck, Have Fun, Don’t Die*
Complete with a partner for combined AMRAP reps: (34 mins)
1) 10 min AMRAP:
P1: Run 200m
P2: AMRAP: Sled push lengths (225/180) (Every 10ft = 1 rep)
– rest 2 min –
2) 10 min AMRAP:
P1: 15/12 Cal Ski Erg
P2: AMRAP: Burpee to plate
– rest 2 min –
3: 10 min AMRAP:
P1: 15/12 Row Cal
P2: AMRAP: Wallballs (20/14 – 10/9ft)
– rest 2 min –
—
Swap every time P1 is done their work
Team score is your P2 station AMRAP reps combined
Run may be subbed to a ~60s bike if its raining
ACCESSORY
2-3 rounds:
100m Single arm farmers carry (50m/hand)
60s Wall sit (plates on lap to challenge)
and/or
Cool down, Roll, Stretch, Mobilize
and / or work on a weakness
