WARM UP – MOBILITY
Partner up and alternating 3 sets of:
45s row (increase effort each set 60-70-80% effort)
– while off the rower: easy leg swings, lunges, mountain climbers, shoulder/thoracic rotations etc.
—
Lower body stretch: hips/hamstring/squat prep
Review deadlift / wallball and warm-up for WOD A
WOD A
JUST THE TWO OF US
With a partner of similar abilities, complete AMRAP in 20 mins:
100 Cal Row
100 Wallballs
100 Deadlifts (185/125)
100 Burpees over the bar
—
1 person working at a time, splitting reps up however try to keep work equal.
DL should be less that 50% of 1RM, a weight were sets of 10+ are comfortable and consistent.
ACCESSORY
Cool down, roll out / stretch / mobilize,
or work on a weakness
