PARTNER WOD 211009 - SATURDAY

WARM UP


Coach Stretch

Shoulders


2 RDS

20 DU/SU

5 Box Step ups

5 Hanging Knee Raises

4 Cossack Squats

30s Row


 

Skill / Strength


4 RFQ

2 Wall Walks + 10-15s Handstand Hold

4 Headstand toe touch

Box Stand w/ leg raise


 

Partner WOD


18 AMRAP

Cal Row

Wall Ball, 20/14#

Single Dumbbell Step-over, 50/35

90 double unders


Keep adding 10 reps for the first 3 movements each round for 18 mins


ex:

10-10-10-90

20-20-20-90

30-30-30-90


First round: 10 reps of the first 3 movements

Second: round 20 reps of the first 3 movements


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