DATE – Tuesday


Warm-up: Partner Med ball warm-up + Band pull aparts/presses


Mobility:  Partner shoulder stretch with dowel (over head and extension, palms down)


WOD A) 15 min work up to a 3 RM Push Jerk.


WOD B)  For time:

200m Run

25 x Kettlebell Swings (32/24)

25 x Ring Dips

400m Run

20 x Kettlebell Swings

20 x Ring Dips

800m Run

15 x Kettlebell Swings

15 x Ring Dips


(Stagger the start by 2-3 mins to avoid congestion on runs and dip stations)