Saturday, February 3rd 2024

Warm Up

50 bunny hops

20 air squats

then,

W/ a Wall Ball

-10 Plank Single Arm Passes

-10 Kneeling Chest Passes (5 each Arm)

-10 Roll to Full Extensions Passes

-10 Rotational Exchanges

-10 Partner Wallballs

MOVEMENT/MOBILITY

:45/:45 pigeon / side

2 x :15 Single Leg Balance

6/6 SL RDLs

*grab box w/ partner

:20/:20 Calf Stretch

3/3 SL Contolled Step Downs

4 Box Jump Overs

then,

10 Kip Swings

3-5 Kipping or jumping Pullups

PARTNER WOD

In 32 Minutes Get as Far as Possible

*split all work however

100 Cal Row

20 Box Jump Overs (24″/20″)

80 Toes to Bar

20 Box Jump Overs

80 Goblet Squats (70/53 KB)

20 Box Jump Overs

60 Pull-Ups

20 Box Jump Overs

60 DB thrusters (50s/35s)

20 Box Jump Overs

40 C2B Pull-Ups

20 Box Jump Overs

40 Air Squats

20 Box Jump Overs

20 Muscle Ups or Burpee Pull-Ups