PARTNER DAY
WARM UP
- 200m Machine
- 10 Air squat
- 5 inchworm to push ups
- 5 Empty bar shoulder to overhead
- 5 Empty Front squat
STRENGTH
In Pairs:
- Find you’re 1RM Front squat
Then immediately into..
3 Rounds:
- 12 DB Deadlift
- 9 DB step ups
- 6 Shoulder press
TEAM WOD
For time: (cap25)
- 100 Cal Machine
* Partner 2 : 2 KB hold
- 100 Wall-balls
* partner 2 : Overhead bar hold
Then ..
30 - 20 - 10
- Sync DB Thruster
- Sync Knees to elbow
- Sync Push ups
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