WARM UP
In 10 min or less
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
In 10 min or less:
Deadlifts
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM
Get that PR!
SKILL
KB snatch
KB renegade row
WOD
Partner WOD!
40 KB snatch each arm 53/35
60 KB row each arm 53/35 (RX+ = KB Renegade rows @ 44/26)
80 wall balls 20/14
100 KB step ups each leg 53/35 (total weight) @ 24/20"
120 slam balls 20/14
Partner 1 works on reps, while Partner 2 runs 335m. Switch when each run is completed. Reps can be completed in any order.
CASH OUT
Immediately after finishing the WOD, complete as many rope climbs as possible as a class in 5 minutes.
Record your score.
MOBILITY
Thoracic Spine (t/s)
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