11.25.16- Partner Triplet

IMG_4171Join us for WODs at 8 and 9am only! Warm Up: 2 lengths skipping 10 x bicep curls 10x SDLHP with KB 2 lengths high knees 10 x DB strict press 2 lengths shuffle

Mobility: 30 reps of incline push ups- perfect form Shoulder Opener x 60 seconds

followed by …

Overhead x 10 reps Horizontal x 10 reps Banded Good Mornings x 10 reps

WOD: Partner Up 3 rounds each of each triplet

3 burpee box jump overs 6 HSPU - sub hspu from a box 6 C2B pull ups- sub 8 regular pull ups Farmer Carry 4 lengths of the small part of the gym each partner 53/35 each hand

3 burpee box jump overs 6 DL 245/155 30 DUs Row or Run 400m each partner

3 burpee box jump overs 6 TTB 12 Wall balls 20/14