Saturday, 29 January WOD

Warm-up

• 2 Rounds
  • 1:00 Machine
  • 10 Air Squats
  • 10 Push Ups (on bench)
  • 10 Kip Swings + 5 Scap Pull Ups
• -Couch Stretch (30” per side)
• -Lat Stretch (30” per side)
• -World Greatest stretch (10 reps per side)

METCON PARTNER WOD

• Partner 1 do: Row, 7000 m
• Partner 2/3 do:
  • 100 Front Squats, 135/95 lbs
  • 100 Lateral Burpee Over Bars
  • 100 Pull-ups
  • 80 Front Squats, 135/95 lbs
  • 80 Lateral Burpee Over Bars
  • 80 Chest-to-bar Pull-ups
  • 60 Front Squats, 135/95 lbs
  • 60 Lateral Burpee Over Bars
  • 60 Bar Muscle-ups
• Row / Ski Erg / Bike Erg, 14000 m
• Complete in teams of 3. One partner is rowing while the other two partners are chipping away at the movements. Scaling Options: Use a weight that allows you to keep quick sets of 10. If needed scale to inverted rows / Jumping pull ups / Knee to elbows or TTB if possible. You could also stick with pull ups all the way if you are able to sustain the volume but can’t scale up to C2B and Bar Muscle Ups.
• Time Cap: 35 mins