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PARTNER WOD 211016 - SATURDAY

WARM UP


Coach Stretch

Foam roll lats



3 RDS

5/arm KB windmills

6 sumo inch worm to push up

6 alt. Cossack squat

5 Scap pull ups


 

Skill / Strength


5 RFQ

10 Weighted Hollow Rocks

10 Weighted Flutter Kicks


Superset:

Kipping techniques

5 Hollow/Arch positions



 

Partner WOD


20 AMRAP


Partner A:

Max Cal Bike


Partner B:

10 Push-Ups

15 Up/Downs

20 Air Squats


Partners alternate rds. Score is total cals accumulated


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