11.25.16- Partner Triplet
Join 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