Saturday, July 27th 2024

WARM UP

*everyone start on something different and rotate in order

:90 On/:30 Transition

-Bike

-Banded Good Mornings

-Row

-Spiderman Rotations

-Ski

-Pigeon Stretch (switch half way)

then,

*grab barbell

10 Deadlifts

10 Glute Bridges

5/5 Figure 4 Rotations

10 Hip 90/90s

5/5 SL Glute Bridge

10 Supermans

Set up Partner WOD

PARTNER WOD

For Time:

W/ Partner:

42-30-18

Bike Cals

DB Bench (50/35s)

rest 2:00

42-30-18

Bar Facing Burpees

Deadlift (225/155)

rest 2:00

42-30-18

Cal Row

American KB Swing (70/53)

rest 2:00

42-30-18

Cal Ski

DB Snatch (60/40)

*female Cals 36-25-14

*start teams on different stations so everyone can ski and use benches