WOD 201107 - SATURDAY

WARM UP

Pull-Up Warm Up

then 2 RDS:

100m Run

3 PVC OHS + 3 PVC Snatch Balance

6 Hollow Rocks

6 Alt. Dead Bugs

4 Cobra Burpees

S/S

Gymnastic Skill Day

The Pull Up (Strict, Kip, Butterfly)

Then Practice your Kip!

4-6 Reps

Kip Swings

superset: 6-8 Plank Marches

Partner WOD

18 AMRAP

I GO, U GO (2 RDS)

3 Squat Snatch, 135/95#

6 Bar Facing Burpees

9 T2B

then,

100m Partner Run

ex:

• Partner "A" does 3 squat snatch, 6 Bar Facing Burpees and 9 T2B

• then Partner "B" does 3 squat snatch, 6 Bar Facing Burpees and 9 T2B

• then both partners run 100m together

• Repeat for 18 MINS