Partner WOD

Best place you visited this summer?

PLEASE NOTE LABOR DAY - NEXT MONDAY 7TH SEPTEMBER WE ARE ONLY RUNNING A 10AM CLASS

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Metcon (AMRAP - Rounds and Reps)

MetCon – “Toe Jam”

Partner WOD: 20 min AMRAP

Partner a –
Row 500 or Run 400 or Airdyne .4
Partner b – AMRAP of
3 toes to bar,
6 slam balls,
9 double unders

Your partner will pick up where you left off. Score is total number of rounds plus distance.

Intent

Grab a partner and settle in for a tough cardio biased WOD. The toes to bar will begin to stack up quickly as well, and be sure to scale to knee ups quickly if needed.

Out of Town WOD

FOR TIME: 100 PUSH-UPS 100 SIT-UPS 100 SQUATS

Comment

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