Saturday, November 18th 2023

WARM UP – rower

2:00 row/ski

10 sprawls

5 burpees

MOVEMENT/MOBILITY

:30 kneeling forearm stretch

*grab 25/15 lb plate

30 plate hops

5/5 single leg RDLs, plate hugged to chest

10 plate ground to overhead

5/5 Deficit reverse lunges

10 Deadbugs

10 birddogs

100m Jog

PARTNER WOD

3x

400m Run (together)

40 DB Snatch @ 50/35 (synchro)

40/30 cal row

200m Farmer Carry (split however)

20 Line Facing Burpees (synchro)

:60 rest