PARTNER WOD 200206 - SATURDAY

WARM UP


Coach Stretch

2 Rounds

8 alternating bird dogs

8 MedBall Cleans

8 Med Ball Russian Twists

8 Walking Lunges

100m run

Skill / Strength


Core Strength

5 Sets For Quality

8 V-Up

8 Hollow Rock

6 Floor Wipers

8 AB Crunch (feet up)

*Rest 1 min between sets

Partner WOD


20 AMRAP

5 Power Clean + 5 Front Squat (x2)

20/16 Cal Bike or 24/18 Cal Row

200m Run

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PARTNER WOD 210227 - SATURDAY

WARM UP Coach Stretch Squat/Hip Mob 200m Run -then- 3 RDS 8 Bird Dogs 6 Alternating Cossack Squat 4 L/R seated DB press 2 Wall Walks 20 DUs/SUs Skill / Strength Gymnastics Skills Day Spend 15 MINS Kip

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