WARM UP – MOBILITY
5 mins dynamic
–
Review KB techniques
WOD A
KB LEG DEATH COMPLEX
As an UB double KB complex:
Complete 3 sets, building as needed.
8 Cleans
25′ Front rack walking lunges
8 Deadlifts
25′ Walking lunges (KB’s by side)
-Rest 2 mins-
WOD B
FULL SEND FRIDAY’S PT.1 OF 2
7 min partner AMRAP:
10 D-ball over shoulder 150/100lb
20 Handstand push-ups
-Rest 2 mins before starting pt.2-
—
-Split reps evenly, one person works at a time
FULL SEND FRIDAY’S PT.2 OF 2
7 min partner AMRAP, split reps evenly
10 Burpee box jumps 30/24″
20 DB thrusters 2×50/35lb
ACCESSORY
Easy 5-10 min bike cool-down
Crossover recovery
Stretch whatever needs some love!
