Saturday, June 8th 2024

WARM UP

2x

100m Run

10 Step Ups

1 Rope Ground to Standing

MOVEMENT/MOBILITY

8/8 Fire Hydrants

8/8 quadraped donkey kicks

8/8 quadruped hip CARs

8/8 side plank leg lifts

:30 spiderman stretch / side

8/8 side plank rotations

then,

PRIMER

6 BW Step Overs

4 Step Ups w/ DBs

4 Step Overs w/ DBs

2-3 J Hook Clamps

PARTNER WOD

In Teams of 2

800m Run (together)

40 DB Box Step Overs (50/35) (Share reps)

8 Rope Climbs (Share reps)

600m Run (together)

30 Box Step Overs

6 Rope Climbs

400m Run (together)

20 Box Step Overs

4 Rope Climbs

right into

1000m Run (cul de sac and back)

*don”t have to run with partner but time stops when both of you are in