WARM UP
- 1 Min Machine
- 10 Jumping squat
- 5 inchworm to push ups
- 20M toes touches
- 20M bear crawl
- 5 Empty bar push press
- 5 Empty bar deadlift
STRENGTH
5 Sets:
- 2 Front squat
- 3 Push press
Then ..
4 Sets:
- 3 Below the knee Deadlift
PARTNER WOD
For time: (cap20)
- 20 Clean and jerk
- 30 Cal Machine
- 20 Clean and jerk
- 30 Cal Machine
- 20 Squat Cleans
- 30 Cal Machine
- 20 Shoulder to overhead
Then..
2 Rounds:
- 400M Machine
- 20 Deadlift
- 20 Toes to bar / knees to elbow
Comments