Warm-up:

Run 400m or Row 500m

Followed by:

Warm-up movements

Mobility:

Partner Peck Stretch + 3 Way Shoulder Stretch

Announcements:

Hit some extra training tomorrow at all locations. Work those weaknessess! 

Skills & Technique: (Click below for links to more info)

Wod:

Wayne and Garth 

In teams of 2:

50 Partner Burpess 

2 Rounds of:

  1. 50 Right Arm Kettlebell Snatch 24/16kg
  2. 50 Left Arm Kettlebell Snatch 24/16kg
  3. 30 Bench Press 135/95lbs
  4. 50 Kettlebell Swing 24/16kg
  5. 50 Goblet Squat 24/16kg
  6. 30 Bench Press 135/95lbs

Then: 

100 Pull-ups

For time.
Time Limit: 40 Minutes 

Comment