Warm-up:
Dynamic stretching and mobility
Strength:
3 rounds of:
2 wall walks
4 pull-ups
6 v-ups
8 hollow rocks
10 OHS squats with pvc
10 in/outs
WOD:
Partner Train:
10 minute AMRAP for 3 rounds (2 minute rest between rounds)
200m row
15 KB swings 55#
10 Overhead lunge alternating with 45# plate
5 burpees over 45# plate
--You can't start a movement until your partner finishes it. My partner had to DNF after the first row of the 3rd round. I continued and ended up passing the other team.
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