Saturday, January 20th 2024

WARM UP

Every :30 x 8 Sets

– Squat Rotations

– PVC Pass Throughs

-PVC OHS

-:15/:15 External Rotations

then,

:30 seated forward fold

:30 cat/cows

6/6 curtsy lunges

:20 hip airplanes / side

5 Pushups

5 Clapping or explosive pushups

*grab barbell

:20 elbow punches

5 Front Squats (keep full grip as much as possible)

5 Push Press

5 Thrusters

then,

2 Rope Ground to Standing

2 Rope Climb first pulls (1 J hook, then come down)

PARTNER WOD

I Go/You Go

12 Minute AMRAP:

8 Thrusters (135/95)

2 Rope Climbs

*thrusters should be close to the heaviest weight you can keep unbroken

*if rope climbs are slow or you have to rest a lot between reps cut it down to 1 rep

rest 3:00

12 Minute AMRAP

60 CrossOver Singles (each)

30 DB Bench Press (70/35s)

30 DB Squats (70/50s)

*both athletes will complete the Singles and then split the bench and squats however

*heavier DBs than normal. Should have to break bench up.

*2 Scores Amrap 1 and Amrap 2