Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility
Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Cool Down
Coaches Choice
Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats
Benchmark
Karen
Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run
Cash Out
coaches choice
Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]
Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar
Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl
Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45
Cash Out
Coaches Choice
