WARM UP – MOBILITY
Dynamic full body warm-up, Shoulder / Thoracic rotations, Red band pec/back activation drills
12 min to build quickly to a moderate – heavy set of 4-5 bench press
This should be significantly heavier that your WOD B weight but not a max, avoid going close to failure.
– Between sets: set up and warm-up / practice other WOD B movements as needed.
DANCING WITH A STRANGER
With a partner of similar ability, complete for time:
100 Bench press (135/95)
80 Alternating Dumbbell Snatch (50/35)
60 Partner med-ball sit-ups (20/14)
40 Box jump overs (30/24)
20 Rope climbs (Scale volume, or sub 5-7 tough ring rows for each RC)
20 min time CAP
One partner working at a time, split reps as evenly as possible
*Complete the 60 sit-ups together synchronized, pass a med-ball back and forth each rep. Med ball must touch the ground overhead.
Crossover Symmetry “Plyo” or “Iron Scap”