Wednesday, February 20, 2019

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(Glycolytic 2-5 min bursts) 
WOD Review: 8 min

Then group warm up all together: 60 sec Bike (row as needed), 30 sec pass thru, 15 sec TVWQB, 20 sec BB OHP, 30 sec stand to knee to stand, 20 sec abmat sit-ups

WOD

Partner workout: 20 min AMRAP 
5 Pull-ups (Mod & Fitness 8 Ring rows) (no bands today)
7 Hang power snatches (115/75) (50+ 85/55) (Fitness: 10 AKBS)
10 cal Bike
Ath 1 completes a full round while Ath 2 rests

Post WOD: Use remaining time to complete: 2-4 sets of:

4 Pole heavy KB or DB farmers carry
10-20 Standing tubing torso twists / side