PARTNER WOD 210115 - SATURDAY

Box Announcements:


Holiday Schedule Monday Jan 18 in observance of MLK Day

6AM, 7:30AM, 9AM, 10:30AM

ONLY

WARM UP


5 AMRAP

10 Dead Bugs

8 Upward to Downward Dog

10 Good Mornings

8 Tuck Ups

100m Run


Skill Strength


CORE TABATA (8 Minutes)

:20s work / :10s rest


Plank Marches

Side Plank Rotations (R)

Russian Twists

Side Plank Rotations (L)











Partner WOD


FOR TIME:

400m Run

40 Thrusters, 95/65#

40 Ab-Mat Sit ups

300m Run

30 Hang Power Snatch, 115/85#

30 Pull Ups

200m Run

20 Hang Power Clean, 135/95#

20 Burpee

100m Run

10 Deadlift, 205/145#

10 HSPU


Split reps as needed

TC: 23 MINS

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