A. Dynamic Stretches
B. “Partner”
(10 rounds for time)
3 burpees
7 wall balls
(Every 4 minutes complete: 150m synchronized run)
C. “Partner”
(8 rounds for time)
5 burpees
9 wall balls
(Every 3 minutes complete: 100m synchronized run)
D. “Partner”
(6 rounds for time)
7 burpees
11 wall balls
(Every 2 minutes complete: 75m synchronized run)
E. Static stretches
A. Dynamic Stretches B. “Coach Jen’s Bday WOD” (As many rounds as possible in 41 minutes) 9 cal rower 29 pull ups 82 double unders 9 burpee box jumps 29 kbell swings 35/53lb 41 second assault bike at
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru