Trigger/Warm-up/Mobilise/Activate
A) Front Squat
- 5-5-5-15
then…
B) Partner (pairs) WOD…
AMRAP each of the following for 4 minutes (choose a heavy weight, do really fast and switch to partner before reps slow down). There is no rest between stations. Record scores individually.
AMRAP 4 min of:
- KB Swings
AMRAP 4 min of:
- Wall Balls (10 kg / 7.5 kg)
AMRAP 4 min of:
- OH lunges (hold a BB plate overhead & lunge on the same spot, alternating legs)
AMRAP 4 min of:
- Shoulder to overhead (60 kg / 40 kg)
Score = Total Reps per pair
Cool-down/Trigger Ball/Foam Roll/Stretch
