A. Dynamic Stretches
B. “Partner”
(For time)
500 air squats
-overhead hold 105/155lbs
(1 person completes repetitions; 1 person holds)
(Switch every fail)
1000 hop overs
(1 person works; 1 person rests)
Switch as much as needed)
C. “Teams of 3”
(5 rounds each person for max effort)
(1 person) 20 second max: calorie assault bike
(1 person) 20 second max: jumping lunges
(1 person) Rest
D. 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