Warm up:
Dynamic w/u – coaches choice
Mobility:
Partner gas pedal mob
WOD A)
Alternating EMOM x 10 (5 rounds of each) – start on either movement
A1) Ring/Bar Dips 6-10 (add weight if necessary)
A2) 20s parallette L-sit hold ‘or’ 8 parallette pass throughs
WOD B)
Partner workout – complete the following reps with only one member working at a time
100 Burpees
125 Kettlebell Swings (24/16)
150 Sit-ups
200 Air Squats
250 Doubleunders
200 Air Squats
250 Doubleunders
1 mile Ball Run (20/14lb) (8x 200m alternating with partner)
