WARM UP
Before anything - 4 min of run or row or bike: RED LINE coach led dynamic and static movements
partners get your stations set-up and run through each movement with coach
WcG Partner WOD Filthy 100
Partners must split evenly
cannot move on until movement is completed.
cannot move on until movement is completed.
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
stretch & foam roll
