COMMUNITY 190518

1. Mobility + Warm Up

  • Mobi-Quick + Floor Pec Stretch

Then 5 rounds:

  • Capture the WB game (losing team does 10 sync dive bombers)

2. WOD

“Get Up, Stand Up”

AMRAP 16, teams of 2, shared reps:*

  • 32 WB shots

  • 32 Knees-to-Elbows

  • 32 Stand-Ups

  • 32 Push-Ups

  • 32 DB box step-ups, alt (22.5/15, 24/20”)

  • 300m run (together)

* 3-person team should do 48 reps of each movement with 2 people working at the same time.

3. Body Armor — Last Team Standing

In same teams of 2, hold each position as long as possible:

  • Front scale (right)

  • Front scale (left)

  • Back scale (right)

  • Back scale (left)

  • Side Plank (left)

  • Side Plank (right)

* If one member of the team breaks form, both are out. Score by rank order of teams for each event (0, 1, 2, 3, ..). At the end, teams must do the number of burpees box jumps equivalent to their scores.