Thursday, August 15, 2019

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(Glycolytic 2-5 min bursts)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec Spiderman & Pigeon str/leg, 5 push-up to down dog, 10 hanging shrugs, 3 fwd lunges/leg

WOD

Partner WOD: For total time:

Buy In: 100 WB (20/14 & 10/9) (50+ 14/10 & 10/9)

then

10 Rounds total of:

10 Bench presses (185/115) (50+ 135/65)

10 Pull-ups (Mod: bands OR ring rows)

10 Alternating OH DB lunges (total) (50/35) (50+ 35/20)

Then:

Buy out: 100 WB (20/14 & 10/9) (50+ 14/10 & 10/9)