Saturday, 21 August WOD

Warm-up

  • 2:00 Row or Ski
  • 10 Squat Jumps
  • 10 Push Ups
  • 50 Single Unders
  • 10 Goblet Squats (light kb or db)
  • 10 Push Press (light kb or db)
  • 25 DUs
  • 5 Hang Squat Cleans (empty BB)
  • 5 STOH (empty BB)

METCON: Partner WOD

  • Complete as many rounds as possible in 30 mins of:
    • 100 Double Unders
    • 50 Hang Squat Cleans, 155/105 lbs
    • 50 Shoulder-to-Overheads, 155/105 lbs
    • Row, 2000 m

Double Unders- each partner completes, one at a time Row / Ski Erg Complete in teams of 2. Split the barbell work as desired and alternate 250m on the row or ski. Scaling Options: Sub for DUs is 25 Burpees each today so 50 total split as desired. Split the barbell work as desired but make sure you can hold at least 5 reps at a time so pick the right weight.

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