WARM UP
200m walk/jog, row with drag at 2 maintaining a 25-30 SM for 2min - 10 sumo air squats, front lunges to rig, 10 sec hanging scap, inch worm back, 10 squat jumps. - PVC mobility
junk yard dog
2 Partner Wods 2:
Wod 1: 8min amrap - row 12 cal / 20 burpee dbl jump over rower (athletes can split however you wish)
4 Min -Transition
Wod 2: 8min amrap - 10 ctb, 10 hang clean, 10 wb shot
Wod 1: 8min amrap - row 12 cal / 20 burpee dbl jump over rower (athletes can split however you wish)
4 Min -Transition
Wod 2: 8min amrap - 10 ctb, 10 hang clean, 10 wb shot
Hang Clean: RX 155/95, O135/75, SC/M+ 115/65, other 95/45, 75/45
WB Shot: 20/14, 14/10, 10/8
WB Shot: 20/14, 14/10, 10/8
Banded Stretches and Foam Roll
