Saturday:
W/U: Group dynamic W/U (Coaches choice)
WOD A)
A1) 5 x 3 Weighted pull ups – rest 30s
A2) Handstand walk 20-30ft (20-30s Hand stand hold / 5 kick ups) – rest 30s
WOD B)
Partner up with someone of similar fitness level / barbell load. (2 bars could be used if need be)
Ascending ladder (alternating rounds) (20 min max):
Push up (2 – 20) & Power clean @ 135/95) (1 – 10):
Partner A completes: (2 push ups, 1 power clean), then partner B then does same. Partner 1 then completes (4 push ups & 2 power cleans), Partner B follows. 6/3, 8/4, 10/5 etc… up to 20/10, or as far up the ladder as you can in 20min.
