WARM UP
Foam Roll for 4 minutes
1 Minute Couch Stretch
1 Minute Kip Swing
then 6 minutes of Running/ Rowing
1 Minute Couch Stretch
1 Minute Kip Swing
then 6 minutes of Running/ Rowing
SKILL DRILL
15 Minutes to work on the following:
GHD Sit Ups
Box JUMPS
One Legged Squats
GHD Sit Ups
Box JUMPS
One Legged Squats
W.O.D.
Partner WOD 1
You and a Partner ROW for 6 minutes for MAX DISTANCE
Partner WOD 2
6 Minute AMRAP between You and a Partner :
3 Sumo Deadlift High Pulls 85#W; 95#M
3 Box Jumps 20″W; 24″M
One Partner Works while next partner rests
3 Sumo Deadlift High Pulls 85#W; 95#M
3 Box Jumps 20″W; 24″M
One Partner Works while next partner rests
Partner WOD 3
You and your Partner have 6 Minutes to find your MAX WEIGHT Partner Deadlift – then find your Max REPS
