Saturday, 4 November, 2017

WARM UP – MOBILITY
500m run (Row or Dynamic lengths if it’s gross out)
Full body dynamic stretch + movement prep
Review Barbell complex + Gymnastics triplet and scaling options.

5 mins to warm-up and prep for WOD.

WOD A
BAR STARS – PARTNER WOD
With a partner of similar abilities, complete 2 full rounds for total reps:
7 min AMRAP (partners alternate full rounds):
7 Deadlifts (135/95)
5 Hang Power Cleans
3 Thrusters
– Rest 1 min
7 min AMRAP (alternate full rounds):
7 Chest to bar pull-ups (sub pull-ups or jumping pull-ups)
5 Toes to bar (sub knee raises or tuck-ups)
3 Burpees
– Rest 1 mins

Barbell complex should be unbroken for most if not all rounds, scale accordingly.
Start on either AMRAP
1 round= 15 reps, combine for a total

ACCESSORY
5-10 min aerobic cool down (row / bike / run)
Rollout, stretch, socialize