Partner WOD

Go forward in time, what would you want to know?

Weightlifting 101 Warm up 7

400m Run or Row
15 Hip extenders
15 Good Mornings
15 Overhead Squat- balancing PVC
2 min Overhead Squat Shoulder Stretch Over Foam Roller

Snatch Position Stretches

Circuit, 3 sets:

10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position

Deadlift

Take 20 minutes to build to today’s heavy Deadlift

Metcon (AMRAP - Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 18 minutes of:
3 Deadlifts 275/185lbs
5 Burpee Box Jumps
Row 150m

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will do 3 Deadlifts, Partner B will perform 5 Burpee Box Jumps, Partner A will Row 150m, and Partner B will do 3 Deadlifts– and so on for 18 minutes.

Cut Season Cash Out

Tabata Double Unders

Out of Town WOD

RUN 1 MILE, LUNGING 30 STEPS EVERY 1 MINUTE.

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