Wednesday, 29 November, 2017
WARM UP – MOBILITY
Quick dynamic stretch
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Tech WOD movements
WOD A
TWO TO TANGO
Complete for time with a partner, one person working at a time, split reps evenly (40 min cap)
250 Double Unders (4-5 mins max.)
50 DB Shoulder To Overhead 2 x 50/35lb
200 Air Squats
40 Cal Assault Bike
150 KB Swings 24/16kg
30 Handstand Pushups (3/2 mat deficit)
100 Knees To Arms
20 DB Hang Clusters 2 x 50/35lb
50 Cal Row
10 Rope Climbs (2 rope pulls, 3 pullups, or 5 ring rows = 1 rope climb)
ACCESSORY
Cool-down, stretch/roll
Crossover Recovery
