WARM UP: 10 min AMRAP
bear crawl
10 goblet squats
10 ring rows
10 banded pass throughs
10 med ball cleans
MOBILITY: Piriformus Smash
WOD: Teams of 4
4 Rounds 5 min at each station:
Row 50 calories
50 KBS (55/35)
50 RIng Rows
50 Medicine Ball Cleans (20/14)
Once you finish the movement, AMRAP burpees until the 5 min is up, then move to next station. Score is total burpees completed by all team members. If a movement is not completed during the 5 min, subtract 1 for each movement not finished from the overall score.
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