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7/12/2019

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Warm up – 10 min: 

  • 5 x 1 Arm Thruster + Overhead Carry x 2
  • 60 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 15 Straight Arm Band Pull Down + 15 Face Pulls + 15 Band Pull Aparts

Strength: 

  • Pause Front Squat 3×3
  • Band Push ups 3 x 10-15 (Push ups w/ thick band set up in J-hooks)
  • Banded 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 15 min AMRAP:

Partner 1) 400m Run

Partner 2)

  • 12 DB/KB Deadlifts
  • 10 DB/KB FR Reverse Lunges
  • 8 DB/KB Shoulder to Overhead
  • Burpees over DB/KB until your partner returns from run

-When Partner 1 returns from run, switch

-Score is combined # of Burpees