Saturday, June 3rd 2023

WARM UP

– 200m w/ partner

MOVEMENT/MOBILITY

*in 25′ increments

High knees

Butt kickers

A-skips

B-skips

Straight leg bound

Bound for height

Bound for distance x 2

Inch worm w/ push up

2/2 shoulder CARs SLOW

:45 seated piriformis stretch / side

:30 90/90 stretch, focus on back leg internal rotation

:45 calf stretch / side

15 wall leaning anterior tib raises

PRIMER – 2 DBs

10 double DB deadlifts

8 DB front squats

6 double DB ground to overhead

4 Single arm devils press

STRENGTH

3x

8/8 Bulgarian Split Squats

right into

20 fast goblet squats (50/35)

2:00 Rest

PARTNER WOD

For Time – with partner

800m Run – together

100 Thruster @ 95/65

800m Run – together

50 Devil Press @ 50/35s

STIMULUS Run is with your partner everything else is 1 work, 1 rest, splitting thruster and DP.

SCALING Thruster should be a weight partners can start with 10 reps. 800m Run modify to 1k row