WARM UP – MOBILITY

Dynamic full body warm-up, Shoulder / Thoracic rotations, Red band pec/back activation drills

WOD A

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.

WOD B

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.

ACCESSORY

Crossover Symmetry “Plyo” or “Iron Scap”

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