Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back
Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10
PARTNER WOD
3 - 8 min amraps
a.10 row
b.15 wb
c. rest
a. 5 snatch
b. 9/7 bike
c. rest
a.7 DL
b.7 hspu
c. rest
