MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK - DeadLift
50x3, 50x3, 60x2, 70x2
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]
15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]
For those of you who are participating in the World Life Fitness Challenge WEIGH-INs are at 7:30am. Benchmark wod immediately after.
For those of you who are coming for our Saturday partner wods..
3rds
20 ball slam 30/20/10
20 box jump 24"/20", 20"/12"
[when all 3rds are complete partner run together 400m]
1rd
30 Hang Clean 115/75, 85/55, 65/35
30 Push Press 115/75, 85/55, 65/35
[partner run 400 meters]
NOTE: every 4 minutes both partners need to do 4 burpee jumps
