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