Saturday, 15 January WOD

Warm-up

  • 200m Easy Run
  • 10 Single Leg DB Deadlifts (light, each leg)
  • 200m Easy Run
  • 30 Single Unders
  • 200n Easy Run
  • 10 DB C&Js (light)

METCON PARTNER WOD

  • Teams of 2 – 4 rounds for time of:
    • Partner Run, 400 m
    • 60 Dumbbell Hang Clean & Jerks, 50/35 lbs
    • 120 Double Unders

Dumbbell Hang Clean & Jerks- split reps Double Unders- working at same time Complete in teams of 2. If for any reason you can’t run, sub 1200 m Bike with one person working at a time or 600m Row with one person working at a time. Scaling Options: Use a DB weight that allows you to hold at least quick sets of 10 reps. Sub 2:00 of practice for the DUs if 120 is too much volume otherwise 240 Singles.

Time Cap: 30 mins

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