Friday, September 3, 2021
WARM UP – MOBILITY
** Grab a machine, skipping rope, and warmup weight DB **
2 Sets:
45 secs row, ski or bike

  • 15 secs rest –
    45 secs skipping / DU practice –

– 15 secs rest –

Big dynamic stretch
Warmup DB movements

WOD A
TEAM-WERQ MAKES THE DREAM-WERQ
With a partner, complete 6 rounds (3 rounds each)
Partner 1: 800/700m Row, ski, or 2/1.6km bike
Partner 2: AMRAP:
20 Double unders (all 3 rounds)
10 Alt. DB hang snatches 50/35lb (round 1)
10 SA DB thrusters 50/35lb (round 2)

10 Alt. SA Devils press 50/35lb (round 3)

  • Partner 1 rows, P2 completes as many reps as possible of the AMRAP. Partners switch once row is complete.
  • Score = total combined AMRAP reps
    ACCESSORY
    Cool-down, stretch/roll whatever needs some love!

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