DATE – Sunday
Warm-up: 2 rounds:
300-400m Row + Dynamic upper/lower body (squat prep) warm-up (alternate w/ partner)
Mobility: Posterior chain floss + banded front rack mob
WOD A) Every 2 min x 8 (ascending in weight) (16 mins)
Clean grip deadlift + hang clean shrug + hang squat clean + squat clean
WOD B) 4 alternating sets: (15-17 min)
B1) Deadlift x 5 (touch and go, moderate to heavy)
Rest 30-40s
B2) Pull-ups x 10-15 ‘or’ Muscle ups (ring or bar) x 3-5
Rest 60-90s
WOD C) Partner WOD: 10 rounds for time: Alternate complete rounds with your partner.
300m Row
10 Burpee w/ lateral jump over parallette
(as soon as your last burpee is complete, your partner may start the row)
