10 PVC Good Mornings
20 Walking Lunges
20 Straight Leg Kicks
20 Tuck Jumps
10 PVC Pass Throughs
Take 5:00 to mobilize anything that needs it, ask a coach for suggestions.
Partner WOD Chipper for time:
80 Wall Ball Shots (20/14 lbs)
80 Double-Unders/240 Singles
60 Box Jumps (24″/20″)
60 Toes to Bar
40 Chest-to-Bar Pull-Ups/Regular Pullups
40 Bar-Facing Burpees
20 Muscle-Ups/Ring Dips (if you can’t do Muscle Ups, but ring dips are easy, do the dips with a medball between your legs!)
-Team up with someone who can do the same weight as you for the Cleans, Jerks and Snatches.
– 1 Person works at a time.
-Break up the reps however you want.
– Must finish a movement before moving on to the next.
-For Teams of 3, reps are 120, 90, 60, 45, 30.
Choose a Mobility Drill each for:
a) Thoracic Spine b) Upper Body and c) Lower Body and spend 5-10 Minutes on them.