Warm Up
Coach’s Choice
Skills
Atlas Stones
WOD
Teams of 4 – 20 min. AMRAP
Partners 1 and 2 Alternate tossing a slam ball for 200m from the RIGHT side of their body.
Partners 3 and 4 Plate ground to overhead (45/35) – 1 working. Switch whenever
Partners 3 and 4 Alternate tossing a slam ball for 200m from the RIGHT side of their body.
Partners 1 and 2 Plate ground to overhead (45/35) – 1 working. Switch whenever
Partners 1 and 2 Alternate tossing a slam ball for 200m from the LEFT side of their body.
Partners 3 and 4 Plate ground to overhead (45/35) – 1 working. Switch whenever
Partners 3 and 4 Alternate tossing a slam ball for 200m from the LEFT side of their body.
Partners 1 and 2 Plate ground to overhead (45/35) – 1 working. Switch whenever
Partners 1 and 2 Alternate tossing a slam ball for 200m from the RIGHT side of their body.
Partners 3 and 4 Overhead Walking Lunges (45/35). 1 Working. Switch whenever.
Partners 3 and 4 Alternate tossing a slam ball for 200m from the RIGHT side of their body.
Partners 1 and 2 Overhead Walking Lunges (45/35). 1 Working. Switch whenever.
Partners 1 and 2 Alternate tossing a slam ball for 200m from the LEFT side of their body.
Partners 3 and 4 Overhead Walking Lunges (45/35). 1 Working. Switch whenever.
Partners 3 and 4 Alternate tossing a slam ball for 200m from the LEFT side of their body.
Partners 1 and 2 Overhead Walking Lunges (45/35). 1 Working. Switch whenever.
Score is total ground to shoulder + total lunges.
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Travel WOD
2 Rounds – 2 minute stations
Run
Lunges
Run
Squat Jumps
