Dynamic stretching and mobility
Strength:
2 rounds of 30:30 (30 seconds work/30 seconds rest)
- Battle ropes
- Air squats
- Tire flip
- abmat sit-ups with 15# kb
4 rounds of 8 reps wide leg squat lunges
- 45 - 95 - 95 - 115
3 rounds of:
- 5 kipping pull-ups
- 5 strict dips + kipping until failure
WOD:
splitting the work with a partner AMRAP 15 minutes of
200m row
10 KB swings 55#
8 burpees
6 side shuffles (100m)
--I was going to do a different WOD since this is so similar to what I did last night but the group needed another person so I jumped in. I ended up doing all the swings and burpees for my partner, then splitting the side shuffles. We both had to row at the same time. I'm not sure why but with 5:30 left everyone started picking up their equipment. I got back on the rower and kept going until they realized we weren't supposed to stop until the time was over. So, not the best WOD but at least it was something.
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