Saturday, September 16th 2023

WARM UP

“The Warm Up”

MOVEMENT/MOBILITY – wall, DB, pull up bar

:40 Wall Sit

:30 wall v-sit

:30 supine wall squat w/ arms OH

:30 pigeon stretch on wall / side

4/4 3-way lunge (forward + lateral + reverse = 1)

*grab DB

6/6 single DB deadlift

6/6 DB snatch

6/6 DB swings

6/6 DB Strict Press

6/6 DB Thrusters

then,

:30 Active hang

10 Kip Swings

6 Knees to Chest

3 T2B or T2A

PARTNER WOD

w/ 1 Partner Working at a Time:

In Teams of 2

4 Rounds

:90 Max T2B

:90 Max DB Thrusters (50/35)

:90 Max Cals of Choice

:90 Max Devils Press

1:00 of Rest

*score is Total Reps