Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)
Prep Work
pre-wod warm up 10 min
2rds of 5 muscle clean + 5 jerk
then, 3-4 sets of 1 C&J building to wod weight
PARTNER WOD
teams of 2
YGIG
30 RFT (split)
3 C&J 135/95
3 bar facing burpees
RX+ 155/105
RX++ 185/125
