WARM UP
1K Trail Jog/Hike
*Preview of Course for WOD
SKILL/STRENGTH
EMOM 9
-30ft HS Walk
-50m KB Farmers Carry 70/53
-30sec Plank Hold
CONDITIONING
"Partner Workout"
For Time:
=1K Trail Run (Both)
=40 KB Swings 53/35
=60 Toes 2 Rings
=180 Dubs
=60 GHDSU
=40ft Partner Wheel Barrel (Each)
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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