WARM UP
row 600/400m -
then, 5 air squats, alt front lunges to the rig, full extension on the rig for 10 2sec scap holds,
then, 5 squat jumps, bear crawl back and repeat.
then, 5 air squats, alt front lunges to the rig, full extension on the rig for 10 2sec scap holds,
then, 5 squat jumps, bear crawl back and repeat.
partner ghd - 2sets x 10ea - see 'link' for instruction
https://www.youtube.com/watch?v=Lsq7ztSjIYA
Partner WOD:
BUY-IN - 400 meters 2 arm KB farmers carry [each partner carries 1/2 the distance] 53/35
BUY-IN - 400 meters 2 arm KB farmers carry [each partner carries 1/2 the distance] 53/35
Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk
BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]
5 min on stretching IT band a must!
