PARTNER WOD 210605 - SATURDAY

WARM UP


Coach Stretch

Lat Stretch


3 RDS

6 Dead Bugs

5 Hollow Rocks

3 Bridge Rocks

5 Burpees

 

Skill / Strength


Pull-Up Strength Building


4-5 Sets

Negatives (3-5 reps)

Chin-over-Bar Holds (~10 secs)

Segmented Negatives (3-5 reps)

Rest 90s between sets


Choose most difficult progression and begin sets


 

Partner WOD


15 AMRAP


12 Push Press, 115/85#

6 Muscle Up (Bar or Ring)

30 double unders or 60 single unders each


Scale for MU: 2:1 Pull Ups / ring rows


Partners split reps

One person works at a time

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