Normal schedule on Monday, 2/20.
SUNDAY 2/19/2017 PARTNER
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
WOD
WOD A: Metcon (AMRAP - Rounds and Reps)
3 Partner Teams (1 can be on rower & 1 working)

18 Minute AMRAP
10/8 Cal Row
6 Box Jump Up & Over [24/20]
6 Ball Slams [30/20]
6 KBS [53/35]
6 Goblet Squats [53/35]
REST 5 Minutes clock is running. Clean up and set up for WOD B. A round equals all 3 members completing a full round.
WOD B: Metcon (AMRAP - Rounds and Reps)
Same Teams WOD B begins at 23 on clock. (Once partner starts Wall Balls next partner can begin burpees)

12 Minute AMRAP
6 Burpees
12 Alt DB Snatches [40/30]
15 Wall Balls [20/14]
A round equals all 3 members completing a full round.