01.14.2023 Partner WOD

Warm Up
2 sets 
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
 

 
 Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds


 
WOD

"The 40s"

With a partner complete as many rounds as possible in 30 minutes

40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster

Teams will start each round with a 40 calories on the cardio equipment of their choice.

One partner works while the other rests

Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65