Thirsty Thursday

Warm-up:

Partner Row 2K (Switch every 250m)
Not for time.

Mobility:

Foam Rolling: Find the pain

Announcements:

Saturday, June 27th at 4:00pm. Come have some fun with Acro Yoga( or not) and say farewell to some amazing people! 

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

Wod:

Thirsty Thursday

In teams of 2: 

50 Doubleunders 
100 Box Step-up over 24/20"  
50 Doubleunders 
100 GHD Sit-ups
50 Doubleunders 
100 Deadlifts 185/130lbs
50 Doubleunders 
400m Kettlebell Walk 24/16kg (No Running)

30 Minute AMRAP
Score total reps. 
One partner works at a time. The other partner holds Kettlebell, 24/16kg, in goblet rack position. Keep above chest/under chin. If bell drops, partners switch. Work can only be done when the bell is supported in the rack position. Both partners will go for the walk and switch as needed.    
Mixed teams will hold their respective KB size. For the walk, they will take the heavier one. Single person will cut reps in half and give a 2 minute hold after each completed movement. 
For the 400m walk, 100m equals 1 rep. You can get 4 reps out of the 400m walk. NO RUNNING. One foot must be on the ground at all times. 

Coach's Note:

And here is the beginning of the storm. Everyone is going long today! Starting off with a 2k partner row. This is NOT for time but you will have a time cap to try to finish in. We will not record this but try to complete it within the 11 minute cap. Most should be just fine with this. Be cautious of the GHD's, especially if you're new. Remember newbies do NOT do GHD's. (No GHDs until you have been a member for 3 months) Instead, double the number for abmats. There is nothing very tricky about the Wod. This is going to test your midline hard. The one stipulation is the kettlebell goblet rack hold and the kettlebell walk. These are outlined in the Wod description. Pay attention and make sure you're clear on them. Partner Wods are a lot of fun. Don't be afraid to work with someone you normally don't. Work hard for you partner!

Coach Jon