Tuesday, September 11, 2018

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

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front rack stretch then 3x: 3 BB strict press, 3 front squats, 3 thrusters

9/11 Memorial WOD

Buy in: 2001m partner row

9 total rounds (rounds 1-8 are shared and the last round is done individually)
11 Thrusters (95/65) (50+ 75/45)
11 Burpee over BB
11 V-ups
* Athlete 2 rests while 1 does a full round.

Buy out: 2018m partner bike

Post WOD: Not for time: 3-4 sets of:

10/arm: Plank Shoulder taps
10/leg: Single leg hip bridge