WGM WOD – SATURDAY TEAM WOD 08.01.22 “CIAO CIAO 2021; WELCOME 2022!”
MOBILITY & WARM UP
600mt run jog
then:
On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups
Then:
10 sets
5 burpees over partner
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“CIAO CIAO 2021; WELCOME 2022!”
31min Partner AMRAP
0:00-16:00
“CIAO CIAO 2021”
12 Deadlifts #1,2 BW
20 Syncro T2B
21 Cal. Assault Bike
16:00-31:00
“WELCOME 2022”
20 Dual DB Man Makers #2×22/15kg
22 Cal. Row
*Split reps however desired
